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GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
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VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
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Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Calculators
Diet Calculators
Your basal metabolic rate, weight loss resources, calorie requirements, macronutrients (carbohydrates, fats, proteins) best food choices.
How many calories should you eat to lose weight? Do you wish to slim down? Enhance your health by? Want to improve your performance?
Your Dietary Needs and Goals
Learn more about your caloric requirements, macronutrient needs (carbohydrates, fat, and protein), what to eat, and more based on your goals.
The nutrition calculators and meal plan app above will design simple diets tailored to your body, eating habits, and goals (complete with macros, calories and serving sizes). The super easy-to-use dietary calculator displays your ideal calories depending on your age, height, weight, sex and level of physical activity.
Calculate your calories, servings, and nutrition instantly (for the results you want), helping you accomplish your goals faster than ever before.
Body Mass Index (BMI) Calculator
What is your BMI? The Body Mass Index is a crude estimate of how much body fat a person has. This tool calculates your BMI based upon your recommended body weight.
Body Fat Calculator
Body fat percentage is the proportion of total weight that is fat. The number is calculated by simply dividing the sum of fat pounds (fat mass) by body weight.
One Rep Max Calculator
Find out how strong you are. This calculator provides three formulas that will approximate how much weight you can do one time for an exercise.
Ideal Body Weight Calculator
A simple calculator to determine your ideal body weight based on insurance data.
Calories Burned Calculator
How many calories are you burning per exercise? Find out here.
Weight Loss Calorie Calculator
How many calories should you eat to maintain or change your weight? Try this calculator to find out how many calories you need to lose weight!
Target Heart Rate Calculator
What intensity should I be exercising at? This tool calculates your target heart rate and recommends different cardiovascular training zones for you based upon your resting heart rate.
Protein Intake Calculator
How much protein do you really need? This calculator estimates the correct amount of protein you should consume on a daily basis.
Waist to Hip Ratio Calculator
Your waist to hip ratio will give you a rough indication of your body fat distribution. You can determine your waist to hip ratio by first measuring your waist and your hips. Ideally, a woman's value should be less than .8 and a man's value, less than .95.
Food Fat Calculator
How much fat is in that food? Find the true fat grams and calories in food before eating it.
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
