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.
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.
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 →
Or browse all our free tools
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 — let’s talk.
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 — 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 — recovery isn’t a race.
Let’s rebuild strength at your pace.
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 →