A working BMR/TDEE calculator, a 7-day sleep debt tracker, and the daily 7. Three of thirteen modules from the full $77 system. Free. No email required.
Your basal metabolic rate (BMR) is what you burn at rest. Total daily energy expenditure (TDEE) is BMR × activity. Get this number first; everything else (calories, macros, deficit/surplus) is built on it.
Sleep is the single biggest lever for cognition, mood, and recovery. Track the debt; pay it down deliberately.
A daily template. Hit 5 of 7 every day, all year. That's the program.
| Time | Block |
|---|---|
| 06:30 | Wake, hydrate (500ml), 10-min sun walk |
| 07:00 | Protein-led breakfast |
| 12:30 | Lunch — half plate veg, palm protein, fist carbs |
| 16:00 | 30–60 min training session |
| 19:00 | Dinner — lighter |
| 21:30 | Wind-down, screens off, dim lights |
| 22:30 | Sleep |
You just saw 3 modules. The full $77 system has 10 more — including macros & nutrition plan, training load calculator (JS), workout templates for 4 archetypes, recovery score, weekly & annual reviews, biometric log, energy audit, and stress / HRV tracker.