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, click here to contact Nancy and set up a consultation.
Calorie & Macro Targets
A daily starting point for energy and protein, carbs & fat.
Protein Quick-Check
How much protein helps you keep (and build) muscle.
Hydration Target
A simple daily water goal based on your body and activity.
One-Rep Max
Estimate your max and the loads to train at.
| Goal | % of max | Load |
|---|---|---|
| Power / heavy | 90% | 142 lbs |
| Strength | 85% | 134 lbs |
| Muscle (hypertrophy) | 75% | 118 lbs |
| Endurance | 65% | 102 lbs |
Waist-to-Hip Ratio
A quick look at body shape — often more telling than weight.
BMI (with a grain of salt)
A rough screen — it can't tell muscle from fat.
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 →A quick note: These calculators offer general, educational estimates using standard formulas — 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.