Free tools

Know your numbers before you change anything

Quick, science-based calculators. Free, no email required. Run one, then book a call if you want a plan built around the results.

Your maintenance calories plus fat-loss, maintain, and lean-gain targets, based on how active you really are.

Protein, carbs, and fat for your goal, with a clear visual breakdown you can actually follow.

The exact daily protein range to hold onto muscle while you lose fat.

A realistic date to reach your goal weight, with weekly milestones and the calories to get there.

An estimate of your body fat and healthy weight range, plus the honest truth about BMI and why we don't rely on it.

A 60-second quiz that pinpoints the one thing holding your fat loss back, and what to do about it.

Numbers are step one. A plan is step two.

Want a coach to turn these into a system that fits your week? That's what the free call is for.