Protein Calculator
Calculate your daily protein target based on the 2025–2030 Dietary Guidelines. Adjusted for your body weight, age, activity level, and goals.
Use the Calculator →Resources
Evidence-based tools and calculators to help you reach your fitness and nutrition goals.
RMR Calculator
Calculate your resting metabolic rate (RMR)- what your body burns at complete rest. Based on the Mifflin-St Jeor equation.
Use the Calculator →Exercise Snack Generator
No gym, no equipment, no excuse. One tap gets you a 60-second move you can do right where you're standing. 25+ movements available.
Use the Generator →Stretch Generator
Static holds, no mat, no floor. Ten minutes a week, per area. That's the whole ask.
Use the Generator →Mobility Generator
Active movement through a joint's real range, no floor, no equipment. Healthy joints need movement.
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