Resources
Free calculators and tools to help you achieve your goals in health, wealth, and relationships.
Health
BMI Calculator
Calculate your Body Mass Index and understand your weight category
TDEE Calculator
Find your Total Daily Energy Expenditure for nutrition planning
1RM Calculator
Estimate your one-rep max for any lift
Running Pace Calculator
Calculate pace, time, or distance for your runs
Progress Photos Guide
Learn how to take consistent progress photos for reliable results
Body Measurements Guide
Exactly where and how to measure chest, waist, hips, thighs, and arms
Understanding BMI
What BMI tells you, where it falls short, and what to track alongside it
Weight vs Composition
Why scale weight is misleading and what to track instead
Body Fat Estimation
Compare methods: visual, tape measure, calipers, scales, and DEXA
Short-Term Changes
Why daily fluctuations mislead and how to focus on real trends
What to Focus on First
A priority framework for body transformation — work top to bottom
Cut, Maintain, or Build
Decide whether to eat in a deficit, at maintenance, or in a surplus
1RM Explained
What your one-rep max means, how to use it, and why you don't need to test it
Volume vs Intensity
How many sets vs how heavy — what drives muscle growth and strength
Progression Without Burnout
How to keep getting stronger without running yourself into the ground
Running Pace Guide
Understanding different paces, the 80/20 rule, and common mistakes
VO2 Max Explained
What VO2 max is, why it matters, and how to improve yours
Zone Training
Heart rate zones simplified — what they mean and how to use them
Consistency Over Optimization
Why showing up repeatedly matters more than having the perfect program
Deloads & Recovery
When to back off, how to deload, and recovery factors that matter
TDEE Explained
What TDEE means, how it's calculated, and how to use your number
Why Calorie Precision Is Overrated
Why obsessing over exact calorie numbers backfires and what accuracy matters
Building Go-To Meals
Have 5-7 reliable meals on autopilot — the most underrated nutrition strategy
Recipe Notes vs External Links
Build a personal cookbook system that actually works
Eating for Consistency
Why good-enough nutrition habits beat perfect dieting every time
Protein Basics
How much you need, best sources, and why it's the most important macro
Meal Timing
When meal timing matters, when it doesn't, and the truth about IF
Wealth
Compound Interest Calculator
See how your investments grow over time
FIRE Calculator
Calculate your path to financial independence
Debt Payoff Calculator
Plan your debt-free journey with snowball or avalanche method
Net Worth Calculator
Track your total assets minus liabilities
Income vs Savings Rate
Why your savings rate matters more than your income for building wealth
Career Capital
Why your skills, connections, and credentials are your most valuable financial asset
When to Push for Growth
How to recognize windows of opportunity in your career and finances
Avoiding Burnout Cycles
Break the overwork-burnout-recovery cycle for sustainable career growth
Compound Interest Explained
How compound interest works, the Rule of 72, and why starting early matters exponentially
Time vs Rate of Return
Why time in the market beats timing the market — consistent investing wins
FIRE Explained
Financial Independence, Retire Early — the 4% rule, FIRE variants, and a balanced take
Why Assumptions Matter
Why small changes in financial assumptions create huge differences over decades
Good Debt vs Bad Debt
A framework for evaluating debt — which builds wealth and which destroys it
How Interest Actually Works
APR vs APY, simple vs compound interest, and how minimum payments really work
Snowball vs Avalanche
Compare the two main debt payoff strategies — math vs psychology
Debt Payoff Guide
A complete framework for getting out of debt: assess, strategize, and stay motivated
Relationships
Consistency Over Intensity
Why showing up regularly matters more than occasional grand gestures in friendships
Check-In Systems
Build a simple system for staying in touch with the people who matter
Maintaining Weak Ties
Why acquaintances matter more than you think and how to maintain a wider network
Low-Effort Touchpoints
The highest-ROI relationship habits take less than 5 minutes
Boundaries & Roles
How to set and maintain healthy boundaries with family as an adult
Rituals Over Events
Why regular family rituals create stronger bonds than occasional big gatherings
Managing Obligations Sustainably
Handle family obligations without burnout or resentment
Relationship Maintenance
Systems and habits that keep romantic partnerships strong over the long term
Communication Habits
Practical communication patterns that prevent conflict and build closeness
Long-Term Alignment
How couples stay aligned on finances, lifestyle, and goals through life changes