Set quick targets, generate a starter routine, keep a checklist, plan your week, and run an interval timer. Entertainment & information only — not medical advice.
Pick units and enter your height (and weight if you want BMI). We’ll estimate a healthy weight range (BMI 18.5–24.9) and a protein guide.
Protein guide uses goal-weight-ish ranges: ~0.6–0.8 g/lb (1.3–1.8 g/kg) most days; individual needs vary.
Pick your days and session length. We’ll build a simple, repeatable week you can tweak. Save locally or print.
Lightweight habits you can toggle. Stored on this device. Add your own.
Tabata-ish defaults shown. Audio uses a tiny built-in tone (no downloads).
Type anything in each slot (meals, sessions, notes). Auto-saves — and you can print or export.
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No. This page is entertainment & general information for adults. For personalized guidance, talk to a clinician or registered dietitian.
They’re derived from BMI 18.5–24.9 using your height. BMI can’t measure body composition or health; it’s just a simple population-level index.
A broad, practical range for many adults is ~0.6–0.8 g per lb of (rough) goal weight most days (≈1.3–1.8 g/kg). Individuals vary — it’s only a guide.
