Health Mastery

BMR & TDEE Calculator

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.

What to do with the number

• Maintenance: eat at TDEE.
• Fat loss: TDEE − 15–25% (≈ 300–700 kcal deficit).
• Muscle gain: TDEE + 5–15% (≈ 150–400 kcal surplus).
• Recomp: at TDEE, hit protein, lift heavy. Slow but sustainable.

Macros & Nutrition Plan

Once you know your calorie target, split it into protein / carbs / fat. Hit protein first, fat next, fill the rest with carbs.

Macro split rules (general guidance)

• Protein: 1.6–2.2 g per kg bodyweight. Higher if cutting / older / training hard.
• Fat: minimum 0.6 g per kg bodyweight (hormonal floor). Up to 30–40% of calories.
• Carbs: the remaining calories. Higher if training hard; lower if sedentary.

The 80/20 plate

Nutrition floor (the non-negotiables)

• Hit protein target every day.
• ≥30g of fibre daily.
• ≥2L water (more if training in heat).
• Limit added sugar to <25g/day where possible.
• One leafy green serving + one fruit serving per day, minimum.

Sleep Debt Tracker

Sleep is the single biggest lever for cognition, mood, and recovery. Track the debt; pay it down deliberately.

Sleep hygiene checklist

Training Load Calculator

Track weekly training stress so you can spot under- and over-training before injury or burnout.

Load ratio rules of thumb

• 0.8–1.3: sweet spot — progressive overload zone.
• <0.8: detraining — fine for a deload week, not a habit.
• >1.5: sharp spike — injury and burnout risk increases substantially.

Workout Templates — 4 archetypes

Pick the archetype that matches your goal and time. Run it for 8–12 weeks. Reassess.

1. Strength & longevity (3× per week, 60 min)

2. Body composition (4× per week, 45–60 min)

• Upper / Lower / Upper / Lower split
• 6–12 reps per set, 3–4 sets, 60–90s rest
• + 7–10k steps daily
• + 1–2× moderate cardio (20–30 min)

3. Cardio & endurance (5× per week, 30–60 min)

• 3× zone 2 (conversational pace, 30–60 min)
• 1× zone 4–5 (intervals, 20 min total)
• 1× long slow (60–90 min)
• + 2× lifting maintenance

4. Minimum effective dose (2–3× per week, 30 min)

• Full-body lift, 2× per week (squat, hinge, push, pull, carry)
• 10k steps daily
• 1× short cardio (15–20 min, zone 4)
• This is the floor. Below this, the body decompensates.

Recovery Score

Score your recovery 1–5 across five dimensions every morning. Adjust today's plan based on the total.

What to do with the score

• 20–25 (green): push — go for the planned intensity.
• 14–19 (amber): moderate — keep the workout but pull intensity back 10–20%.
• ≤13 (red): recover — walk, mobility, sleep early. Skip hard training.

Daily Health Cadence

A repeatable daily template that hits the basics on autopilot.

The daily 7

Daily template (sample)

Weekly Health Cadence

A single hour each Sunday locks in the next 7 days.

The Sunday hour

1. Review (10 min): last week's training load, sleep, biometrics.
2. Calendar block (10 min): all training sessions on the calendar — protect them like meetings.
3. Meal plan (15 min): 3 dinners, breakfast template, lunch template.
4. Grocery order (15 min): place online or list it.
5. Sleep window (5 min): bedtime / wake time set in calendar.
6. One thing to fix (5 min): the single biggest lever this week.

Weekly minimums (the floor)

• 2× lifting
• 2× zone 2 cardio
• 50k steps total
• 49+ hours sleep (7 × 7)
• 7 days at protein target

Annual Health Review

Once a year, run the full review. This is the audit no doctor will do for you unless you're already sick.

Annual screen list (discuss with your GP — this is template only)

• Full blood panel (CBC, lipid panel, fasting glucose, HbA1c, liver, kidney, thyroid, ferritin, vitamin D, B12)
• Blood pressure
• Body composition (DEXA or InBody, not just BMI)
• Resting heart rate & HRV
• Cardio fitness test (12-min run or VO2 estimate)
• Dental (twice/year)
• Eyes (every 1–2 yr)
• Skin check (annual if at risk)
• Age-appropriate cancer screens (per guidelines)
• Mental health check — therapy or honest journal

Annual review questions

1. What is my current state vs. one year ago — better, same, worse?
2. Did I hit the daily 7 ≥ 80% of days?
3. What was my biggest health win? Loss?
4. Which biometric moved most (good or bad)? Why?
5. What is the single biggest health risk for next year?
6. What is the one bet for next year?

Biometric Log

A monthly log of the numbers that matter. What gets measured gets managed.

Monthly biometric log template

Annual blood panel log

Energy Audit

Energy is the meta-resource. If energy is low, every other system suffers. Audit weekly.

The four energy domains

Energy drains audit

List your top 5 energy drains this week:

1. ______
2. ______
3. ______
4. ______
5. ______

Energy generators audit

List your top 5 energy generators:

1. ______
2. ______
3. ______
4. ______
5. ______

Stress & HRV Tracker

Stress is the silent killer of health systems. HRV (heart rate variability) is one of the few objective measures.

Daily stress / HRV log

Stress resets (pick one when stress >3)

• 30-second physiological sigh: double inhale through nose, long exhale through mouth.
• Box breathing: 4 in, 4 hold, 4 out, 4 hold — 4 minutes.
• 10-minute walk outdoors — no phone.
• Cold water on face / shower — 30s, vagal stimulation.
• Brain dump: 5 minutes writing every worry to paper.

Health Principles — the operator's code

1. Sleep is a non-negotiable. Everything is downstream of sleep.
2. Hit protein every day. Body composition follows.
3. Walk 10k steps. The most underrated exercise.
4. Lift heavy 2–3× a week. Strength preserves function for life.
5. Zone 2 cardio matters. The longevity engine.
6. Track biometrics quarterly. Trend > snapshot.
7. Eat real food. If it has >5 ingredients you can't pronounce, it's not food, it's product.
8. The basics beat the supplements. Always.
9. Stress kills slowly. Reset daily.
10. Annual screens, every year. Catch problems early.
11. Recovery is training. Hard days require easy days.
12. Consistency beats intensity. Show up 80% of days for 30 years.