Guided toolkits

Tool Flows

Describe what you are working on and I will build a flow from it. Or browse the ones I have already put together below and work through one step by step.

Pick the calculators myself

Complete Beginner

New to this? Start here. A short walk through the tools I would reach for first to understand your body and set up a simple plan.

Health Baseline

Get a baseline read on a few key numbers. Body composition, metabolism, hydration, and heart rate zones.

Full Body Assessment

Get a fuller picture of your body than the scale gives you. BMI, body fat, frame size, lean mass, and muscularity.

Body Fat, Four Ways

Four methods, four different numbers, and none of them is lying to you. This is how to read the spread instead of picking the friendliest one.

Fat Loss Starter Kit

Set up a fat loss plan without guessing. Find your calories, lock in your macros, and pick a few metrics to track.

Body Recomposition

Try to lose fat and add muscle at the same time. Find the right calorie balance and track body composition, not just the scale.

Meal Planning

Plan your meals end to end. Calories, macros, meal frequency, pre and post workout, and what it costs to prep.

Diet Break & Recovery

Coming off a diet phase? Plan a reverse diet, schedule refeeds, and bring your calories back up without whiplash.

Intermittent Fasting Setup

Set up intermittent fasting without winging it. Eating window, meals that fit, hydration, and caffeine.

Carb Cycling Setup

Plan carb cycling around your training. Higher carbs on training days, lower on rest days, calories set for each.

GLP-1 Support Kit

Losing weight on a GLP-1 without losing the muscle with it. Your protein floor, a loss ceiling, and the fibre and water that get forgotten when you stop feeling hungry.

Hydration & Micronutrients

Dial in the smaller details that add up. Water, electrolytes, fiber, sodium, and sugar.

The Morning After

A bigger meal yesterday is still one meal, and I would put it in the context of the week before changing anything today.

Muscle Building Kit

Line up the basics for building muscle. Calories, protein, a training split, and volume you can track over time.

Strength Foundation

Dial in the numbers behind strength training. 1RM, training max, RPE, and relative strength scores.

Workout Programming

Put a training program together from scratch. Split, volume, rest periods, and a plan for progressing week to week.

Powerlifting Meet Prep

Prep for a powerlifting meet. Calculate your total, pick openers, and see where your strength sits relative to your weight class.

Cardio & Endurance

Set up cardio that actually matches your fitness level. Max heart rate, training zones, aerobic capacity, and pacing.

Athletic Testing

Strength is one quality. These are the others, and testing them tells you what your training has actually been building.

Intensity Techniques

For when adding another set has stopped working. These are the ways to make a set harder without making the session longer.

Stress & Lifestyle Audit

Take a look at how stress, sleep, caffeine, and daily habits are landing right now.

Supplement Stack

Take a second look at your supplements. Dosages, timing, and whether you actually need them.

Desk Worker Fitness

Offset a desk job. Calories from sitting, step goals, hydration, stress, and sleep.

Plateau Diagnostic

Scale not moving for 3 weeks? Walk the four things to check before you change anything. Usually the fix is smaller than you think.

Return from Layoff

Coming back after a break, an injury, or just a long stretch away? Recalibrate without trying to pick up where you left off.

Eating Out Survival

I use this before ordering: choose a meal you want, see where drinks fit, and know why a salty dinner can move the scale tomorrow.

Travel Week

Travel coming up? Do not sweat it. Here is the bare-minimum plan so the week does not unwind everything you have built.

Home to Gym Transition

Trained at home and finally joined a gym? Here is how to translate your bodyweight and dumbbell work into a real barbell program.

Does This Fit My Week

The plan looks great on paper. This is whether it survives a real week, a real commute, and a real gym at six in the evening.

The Whole Toolkit

Every calculator in one place, start to finish. Not a plan, just the full run.