Fitness & Nutrition Pack

Plan fueling and training with TDEE, macros, running pace, hydration, and heart-rate tools — all client-side.

Daily calorie needs based on activity level

Protein, fat, and carbs from calories

Daily water needs from body weight and activity

Pace, speed, and finish time from distance and time

One-rep max (Epley formula)

Training zones from HRmax and HRrest

Time to reach target weight