Free tools. No sign-up necessary.
We want to lower the barrier to good health. Every tool here is free, built from peer-reviewed research, and stays that way: no account, no email, no upsell waiting behind the result. Run your calories and macros, work out how much of a supplement to actually take, and once the builder ships, get a beginner workout. They’re yours. Use them.
Nutrition
Calories, macros, and how much you actually need.
Macro & calorie calculator
Daily calories and a macro split in one pass, with a plain reading of what the numbers mean and what they don’t. Protein is anchored to lean mass, and a hard floor keeps the answer from starving you.
You give it: sex, weight, body fat (optional), activity, goal
You get: calories/day · protein g · carbs g · fat g · fibre g
High protein recipe builder
Tell it what is in your kitchen and who is eating, and it finds the recipes you can cook now, scaled so every person at the table gets a full serving of protein.
You give it: what you have, who is eating, the meal, your time
You get: recipes ready to make · amounts for your household · protein g per person
Supplements
Doses and timing, so you take what works and skip what doesn’t.
Creatine calculator
No dose menu to guess at: it reads your dose off your body weight and gives you the date you reach full effect. Prefer to load the first week? It redraws your timeline either way.
You give it: bodyweight, daily or loading
You get: your dose g/day · full effect date
Training
Workout builders and programming tools.
Nothing to use here yet. A beginner workout builder is in the works, and when it ships, this is where it lands. If a training tool would help you sooner, ask for it below.
Can’t find the tool you need?
Tell us the number you’re trying to get at, or the decision you’re stuck on. If a tool can answer it, we’ll do our best to build it. And like everything else on this page, it will be free.
nick@fitness-etc.com →The tools hand you a number. The articles explain why it’s the right one. Training, supplements, nutrition, and home gyms, written from the same research the tools are built on.
Read the articles →