Free Resources
This page includes tools, calculators, and educational resources to support your training journey. I believe strong women should have access to real tools, not just trends.
Whether you are estimating calorie needs, tracking progress, or exploring evidence-based strength training, these resources are designed to help you make informed decisions and build confidence in your approach.
Use them as helpful guides, knowing that personalized coaching will always provide the most accurate and individualized direction.
TDEE Calculator
Estimate your Total Daily Energy Expenditure to understand how many calories your body burns each day based on activity level, body size, and goals. A helpful starting point for nutrition planning.
Waist-to-Height Ratio Calculator
Assess central fat distribution and overall health risk using your waist measurement in relation to your height. Often considered a more meaningful marker than BMI alone.
Macro Calculator
Get a general estimate of daily protein, carbohydrate, and fat targets based on your calorie needs and goals. Useful for building structure around your nutrition.
Protein Calculator
Determine a protein intake range to support muscle growth, recovery, and overall body composition goals. Especially important for strength training.
1RM (One Rep Max) Calculator
Estimate your one-rep max safely using submaximal lifts. Helpful for tracking strength progress and structuring percentage-based training programs.
Lean Body Mass Calculator
Estimate the amount of muscle and non-fat tissue in your body. Useful for understanding body composition beyond scale weight.