Maintenance Calories + Daily Target
What your body burns per day, and the exact calorie target for your goal.
Macro Split
Your protein, fat, and carb targets in grams. Run the calorie tool first if you do not know your target.
Body Fat % (US Navy tape method)
A tape measure and 60 seconds. Accurate enough to plan a cut or bulk around.
One-Rep Max + Working Weights
Take any recent hard set. Get your estimated max, plus what to load for sets of 3 to 8.
Fat-Loss Timeline
The honest answer to "how long until I hit my goal weight" at a pace that keeps your muscle.
What I recommend
The short list I give clients. Nothing here replaces training and eating to your numbers.
5g a day, every day. No loading, no cycling, no timing. Creapure, NSF Certified for Sport.
Same Creapure creatine, for anyone who will not mix a scoop every morning.
Caffeine before training when you need it. One piece in the car on the way to the gym.
For the airport and the back-to-back meeting day. A backup, not a meal.
Turns the walk you already take into harder work. Steps are the first thing I fix.
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