Each tool runs in your browser, so your inputs stay on your device. Move a slider or type a stat and the answer updates as you watch. Pick one below, or scroll the full set grouped by sleep, body, and nutrition.
Set your average night and the amount you need. The tool turns the nightly gap into a weekly number, because the shortfall compounds across the week.
Caffeine clears with a half-life near five hours. Enter your dose and timing to see how much is still circulating when you try to sleep.
Caffeine
BMI screens populations. The scale below shows where you land, and the note explains why the number alone never tells the whole story.
Body
A normal-range weight for 178 cm lands near 58.6 to 78.9 kg (129 to 174 lb).
BMI screens populations. It cannot separate muscle from fat, so a lean lifter can read high while carrying little body fat. Use it as one signal next to waist measurement and how you feel, not a verdict.
Hydration
Strength
| Target reps | Suggested load |
|---|---|
| 1 rep | 263 lb |
| 2 reps | 255 lb |
| 3 reps | 247 lb |
| 5 reps | 232 lb |
| 8 reps | 213 lb |
| 10 reps | 202 lb |
| 12 reps | 192 lb |
Protein need scales with bodyweight and how hard you train. Pick your weight and activity to read a gram-per-day goal.
The Mifflin-St Jeor equation finds your resting rate, then an activity factor scales it to your total daily burn.
The goals these calculators point at have well-studied compounds attached. Tap through for mechanism, dose, and sources.