Scientific Toolbox
All 44 calculators, grouped by discipline. Each shows the formula it uses, where that formula comes from, and when it stops being accurate.
Health
Vitamin D Calculator
Estimate your sun exposure needs to reach optimal Vitamin D levels based on skin type and latitude.
Magnesium Intake Estimator
Check your Magnesium intake and find your daily requirement to reduce anxiety and improve sleep.
Iron Needs Calculator
Especially important for female athletes. Calculate your daily iron requirement to prevent anemia.
Electrolyte Loss Calculator
Estimate how much Sodium, Potassium, and Magnesium you lose during intense sweating.
Alcohol Metabolism Calculator
Predict how long until you are sober. "Zero to Hero" timeline based on drinks consumed.
Empty Calories from Alcohol
See the damage. Convert your night out into "Slices of Pizza" or "Miles to Run".
Caffeine Half-Life Calculator
Find out when your coffee leaves your system so you can sleep.
Melatonin Timing Calculator
Calculate the optimal time to take Melatonin for jet lag or sleep onset.
Sleep Cycle & Recovery
Find your optimal bedtime or wake-up time based on 90-minute REM sleep cycles.
Pregnancy Nutrient Needs
Calculate your trimester-specific nutrient requirements (Folate, Iron, Calcium) for a healthy baby.
Caffeine Metabolism Tracker
Scientific analysis of how your body clears caffeine based on genetics, smoking, and medication.
Pediatric Growth & Dosage
Comprehensive tracker for child caloric needs, high-protein growth targets, and safe medication dosages.
Pet Nutritional Optimizer
Calculate daily calories and water intake for cats and dogs based on age and activity.
Outdoor Safety & Risk Monitor
Calculate Heat Index, Wind Chill, and UV safety for your next adventure.
Chronic Disease Nutrition Guide
Scientific dietary adjustments for common conditions like Diabetes, Hypertension, and CKD.
Adaptive TDEE Calculator β Back-Calculate Your True Maintenance Calories
Find your real TDEE from actual intake and weight data. No estimation formulas β back-calculated from your own body's response.
Sleep Performance Calculator for Athletes
Calculate your optimal sleep duration by sport, training load, and competition schedule. Evidence-based recommendations from NCAA and military performance research.
Menopause Nutrition Calculator β Perimenopause, Menopause & Post-Menopause
Calculate calorie and macro targets adjusted for your menopause stage. Three-stage formula for perimenopause, menopause, and post-menopause with bone health micronutrients.
Strength
Body Fat Percentage Calculator
Calculate your body fat percentage using the US Navy method (circumference measurements) or BMI-based estimation. Includes athletic body fat benchmarks.
One Rep Max (1RM) Calculator
Calculate your one-rep max for squat, bench press, deadlift, and overhead press from any rep count using 5 validated formulas.
Wilks Score Calculator
Calculate your Wilks score and Dots coefficient to compare your powerlifting total across different body weights and between male and female lifters.
Genetic Potential Calculator β Max Natural Muscle Mass
Estimate your maximum drug-free muscle building potential using the Casey Butt formula. Enter height, wrist, and ankle measurements.
Nutrition
Creatine Loading Calculator
Calculate your optimal creatine loading phase dosage. Maximize muscle saturation in 5-7 days.
Caffeine Pre-Workout Calculator
Determine your ideal caffeine dosage for peak athletic performance without the jitters.
Meal Plan Generator Based on Macros β Free
Generate a personalised daily meal plan based on your macros. Set 1200β4500 kcal, choose high-protein, keto, vegan, paleo, or balanced, and get an instant macro breakdown.
Protein Intake for Muscle Gain
Calculate the exact protein needed to maximize muscle hypertrophy based on your weight.
Collagen Dosage for Joints
Find the effective therapeutic dose of collagen peptides for joint repair and skin health.
Keto Macro Calculator
Get your precise ketogenic macronutrient split: 75% Fat, 20% Protein, 5% Carbs.
Intermittent Fasting Window
Plan your eating and fasting windows (16:8, 18:6, 20:4) for optimal autophagy and fat loss.
Paleo Diet Macros
Calculate your macro split for the "Caveman Diet" - high protein, moderate fat, low processed carbs.
Zone Diet Blocks Calculator
Calculate your daily "Zone Blocks" for hormonal balance (40% Carbs, 30% Protein, 30% Fat).
Energy Gel Calculator
Calculate how many energy gels you need for race day. Enter your duration and effort level to get a carb target, gel count, and timed fuelling schedule.
Performance
Running Pace Calculator
Calculate your finish times for popular race distances (5K, 10K, Marathon) based on your pace.
Marathon Race Predictor
Predict your marathon time based on a recent race result (5K, 10K, Half) using the Riegel formula.
Heart Rate Zone Calculator
Calculate your 5 training zones based on Max Heart Rate or Heart Rate Reserve (Karvonen).
Recovery Need Estimator
Estimate how many hours of recovery you need based on training intensity and sleep quality.
VOβ Max Calculator
Estimate your VOβ max from a field test (1.5-mile run, Cooper test, or submaximal step test) and see where you rank for your age and sex.
Cycling
Cycling FTP Calculator
Calculate your Functional Threshold Power (FTP) from a 20-minute test and get your 7-zone power training ranges.
What Is VAM in Cycling? VAM Calculator & Benchmarks
VAM (VelocitΓ Ascensionale Media) measures your vertical ascent rate in m/hour. Calculate your VAM for any climb and benchmark against recreational and WorldTour pro levels.
Cycling Gear Ratio Calculator
Calculate your gear development, speed at any cadence, and compare chainring/cassette combinations to find the optimal gearing for any terrain.
Cycling Calorie Calculator
Calculate calories burned cycling based on duration, power output, and body weight. Includes on-bike fuelling recommendations.
Wealth
Compound Interest Calculator
Calculate how your investments grow over time using the power of compound interest. Plan your retirement with scientific precision.
Retirement Income Calculator: FIRE Number & Pension Gap
Calculate how much retirement income your portfolio can sustain. Includes pension gap analysis, safe withdrawal rate, and inflation-adjusted projections for UK savers.
Mortgage Calculator
Calculate monthly repayments, total interest paid, and amortisation schedule for any mortgage. Compare repayment vs interest-only strategies.