Tools & Calculators
Plug in your numbers.
Get a real answer.
Six free, evidence-based calculators and quizzes. Each one takes 1-2 minutes and gives you a usable number — protein target, hydration target, recovery score, training readiness, supplement stack, running pace.
Protein Calculator
How much protein do you actually need.
Get an evidence-based daily protein target — and a per-meal breakdown — based on your bodyweight, training load, and goal.
Open ToolHydration Calculator
Your daily water + electrolyte target.
Calculate daily fluid needs from bodyweight, exercise, and climate. Plus an electrolyte recommendation for hard training days.
Open ToolRecovery Quiz
Are you recovering well? Score 0-100.
A 7-question check on your sleep, training, nutrition, and stress. Get a recovery score and a personalized weak-spot fix.
Open ToolDaily Performance Score
Should you train hard, easy, or rest?
A 5-question morning check that tells you whether to push, hold steady, or take a recovery day. Track it daily to spot patterns.
Open ToolSupplement Stack Builder
Your personalized evidence-based stack.
Tell us your goal, training type, and diet — get a short list of supplements that actually have evidence behind them. No hype, no stack-of-30.
Open ToolRunning Pace Calculator
Pace, splits, and time projections.
Plug in a target distance and finish time. Get pace per mile and per km, plus split projections for 5K, 10K, half, and marathon.
Open Tool