Quick answers to start strong
Simple, science-based calculators to help you better understand your body. When you're ready for a plan built just for you, book a free consult with Nancy.
A quick note: These calculators offer general, educational estimates using standard formulas, and they aren't medical advice or a substitute for care from your doctor or a registered dietitian. Healthy change is gentle and sustainable; if a number ever feels discouraging, that's your cue to reach out, not to push harder. Always check with a healthcare professional before starting a new exercise or nutrition plan.
What brings you here today?
Pick what fits, or just scroll down and explore all the tools. No wrong answers.
Every calculator comes with an in-depth guide. Browse all guides →
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Calorie & Macro Targets
A daily starting point for energy and protein, carbs & fat.
Let’s build a plan around these numbers.
Protein Quick-Check
How much protein helps you keep (and build) muscle.
Protein’s critical for you, so let’s talk.
A general estimate, not medical or nutrition advice. Protein needs vary; check with your doctor or a dietitian for anything specific.
Hydration Target
A simple daily water goal based on your body and activity.
Want a full wellness plan?.
One-Rep Max
Estimate your max and the loads to train at.
| Goal | % of max | Load |
|---|---|---|
| Power | 90% | 142 lbs |
| Strength | 85% | 134 lbs |
| Muscle (hypertrophy) | 75% | 118 lbs |
| Endurance | 65% | 102 lbs |
Let’s program your strength work safely.
Waist-to-Hip Ratio
A quick look at body shape, often more telling than weight.
Measure at the belly button & widest hips (same units)
Let’s focus on healthy, functional change.
BMI
A rough screening tool, and it can't tell muscle from fat. Please take it with a grain of salt.
Let’s look at the fuller picture together.
Sit-to-Stand Check
A simple gauge of leg strength & balance for staying steady.
Let’s build strength and balance that lasts.
Run-Walk Pace
See your pace and a gentle 5K finish to aim for.
Let’s build up to your 5K, gently.
Heart-Rate Zones
Find the right effort for easy days and harder ones.
| Zone | bpm | Feels like |
|---|---|---|
| Easy / recovery | 90–108 | Can chat easily |
| Fat-burn / base | 108–126 | Comfortable, steady |
| Aerobic / cardio | 126–144 | Working, breathing harder |
| Threshold | 144–162 | Hard, short answers only |
| Peak | 162–180 | All-out, brief bursts |
Let’s shape cardio that fits you.
Goal-Weight Timeline
A gentle, sustainable estimate, no crash dieting.
Let’s reach it sustainably, and keep your muscle.
Mobility Self-Check
A quick feel for how freely you’re moving day to day.
Let’s get you moving freely again.
Prenatal Movement Chat
Not a test, just a gentle starting point for moving well.
Let’s talk through safe movement for you.
Low-Back Comfort Check
A gentle reflection, never a diagnosis.
Let’s find gentle movement that helps.
Postpartum Readiness Chat
Gentle and unhurried, because recovery isn’t a race.
Let’s rebuild strength at your pace.
For kids & teens
Children's Sleep Needs
How much sleep kids and teens need by age.
Children's Water Intake
A simple daily fluid estimate for kids, by weight.
Child BMI
Your child's BMI number, and why a pediatrician reads it differently than an adult's.
This is the BMI value only, not a diagnosis or a weight-status category. Children's BMI must be interpreted by age and sex by a healthcare provider.
Healthy Living for Kids & Teens →Numbers are a start. A plan is the difference.
These tools give you a snapshot. Nancy builds the rest: a program shaped around your body, your goals, and your life.
Book a Free Consult →