Tools

Instruments, not content.

Utilities built to make training measurable. Estimates are estimates — they don't replace professional advice.

Pose. Repeat. Compare. Guided posing and progress-photo check-ins. No body-fat estimates. No invented scores.

Estimate a clean starting point. Then let two weeks of real data tell you what to change. Same method as the Guides calculator.

Goal

Units

Sex (for BMR equation)

Age (years)

Height (cm)

Weight (kg)

Body-fat % (optional)

Activity level

DAILY STARTING TARGET

2,207 CALORIES

Your starting point, not gospel — run it for two weeks and adjust. Estimates for education, not medical advice.

Note: Stoic Cookie's preference is at least 1.0 g of protein per pound of bodyweight per day — the calculator uses this as a floor.

Cooking changes weight, not calories. Typical yields — actual results vary by cut, method, and time.

Food

Direction

Weight (g)

—

Typical adult reference ranges. Your lab's ranges take precedence — methods and populations differ.

Enter a half-life and see the decline curve. Illustrative only — real pharmacokinetics are multi-compartment and vary by person.

Half-life (hours)

Starting amount (any unit)

Show (hours)

—

Mass, kitchen measures, and common lab units.

Conversion

Value

Direction

—

All tools are educational aids. They don't diagnose, prescribe, or replace professional advice.