Free Tools
Evidence-based calculators and planners for fat loss, muscle, and GLP-1 medications. Each one is built on the highest quality research available and takes a few minutes to use.
GLP-1 medications
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GLP-1 muscle preservation calculator
Protein and training targets to protect muscle while losing weight on a GLP-1.
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GLP-1 maintenance planner
A plan for keeping the weight off as you taper or stop your medication.
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GLP-1 plateau troubleshooter
Find out why your weight loss stalled and what to adjust.
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Oral GLP-1 comparison
How the Wegovy pill and Foundayo compare on results, dosing, and side effects.
Body composition and training
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Body recomposition calculator
Your daily calorie and protein targets for losing fat while building muscle.
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Cut, bulk, or recomp?
Find out which approach fits your current body and goals.
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Goal timeline calculator
Estimate how long it will realistically take to reach your goal.
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Minimum effective workout planner
The least training time that still builds muscle and strength.
Nutrition and supplements
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Sugar intake calculator
See how your daily added sugar compares to AHA and WHO limits.
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Peptide evidence checker
The current research and regulatory status of popular peptides.
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Sweet tooth swap calculator
Healthier swaps for your go-to sweets, and how much sugar they cut.
Caffeine and sleep
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Daily caffeine calculator
Add up your coffee, tea, energy drinks, and soda and compare your total to the safe limit.
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Caffeine sleep cutoff calculator
See how much caffeine will still be in your system at bedtime and the latest time for one more.
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Caffeine taper planner
A day-by-day plan to cut back on caffeine without the withdrawal headache.
Want a plan built around you?
Book a free 30-minute call to go over your goals, history, and how I can help.