Free tools

Work out your numbers before you start.

Four free tools, no sign-up. They run in your browser and nothing you enter is sent anywhere.

Calorie and protein calculator

A daily starting target for fat loss, maintenance or muscle gain, with a shareable summary.

Enter your iftar and fajr times, pick when you train, and get your day laid out hour by hour.

A realistic daily step goal built from where you are now, and how much water to drink.

Four questions about your goal, experience and week, and a clear recommendation.

These tools give general estimates for healthy adults. They are not medical advice.

Apply for coaching

Tell JR where you are and where you want to be. He replies personally to every application, and there is no obligation.