Free Tools

TOOLS THAT
ACTUALLY WORK.

No guesswork. No generic advice. Calculators and frameworks built for real men with real lives — tested on myself first.

🔥 Live Now — Featured Tool
BMR & TDEE CALCULATOR

Find your exact daily calorie burn using the Mifflin-St Jeor equation — the most validated formula for adults over 40. Includes macro targets for cutting, maintenance, or lean muscle gain.

Mifflin-St Jeor Formula
Metric & Imperial
Macro Breakdown
4 Goal Targets
Free
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Open Calculator →
Training & Exercise
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Soon
Exercise Library
How to perform the key exercises correctly and safely — strength, cardio, and mobility for men over 40. With illustrated guides.
Coming Soon
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Soon
Training Week Builder
Build your personalised weekly training schedule based on your available days, goals, and equipment.
Coming Soon
ETA: August 2026
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Soon
Progressive Overload Tracker
Log your lifts and track progressive overload week to week. The mechanism behind every strength gain.
Coming Soon
ETA: September 2026
Nutrition & Body Composition
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Soon
Meal Planner
Set your daily calorie and protein targets. Pick breakfast, lunch, dinner, and snacks. See your macros add up live — or hit "Suggest My Day" and it builds the plan for you.
Coming Soon
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Live
BMR & TDEE Calculator
Daily calorie burn + macro targets. The foundation of any fat loss or muscle building plan.
Open →
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Live
Protein Target Calculator
Exact daily protein goal for muscle retention after 40, based on your weight and training frequency.
Open →
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Soon
Calorie Deficit Planner
Map your deficit to a timeline. See how long your cut will take — with realistic projections.
Coming Soon
ETA: July 2026
Longevity & Health Assessment
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Live
Longevity Score Quiz
Rate yourself across the 6 pillars of longevity and get a personalised score — plus exactly where to focus first.
Open →
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Live
VO2 Max Reference Table
VO2 max scores by age and gender — from very poor to superior. Find where you stand and what it means for longevity.
Open →
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Soon
Sleep Quality Scorer
Audit your sleep habits across the 7 key factors that determine recovery quality and hormonal health.
Coming Soon
ETA: October 2026
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Want a specific tool?
I build these based on what's actually useful. If there's a calculator or framework you're looking for, let me know via the newsletter — I read every reply.