Peak toolkit
Know your numbers.
Then make them move.
Five free tools to plan your eating, lifting and recovery. Everything works out instantly on your device, and nothing is sent or saved.
Calories and macros
Your daily calories for losing fat, maintaining or building muscle, with a protein-first split.
Uses the Mifflin-St Jeor equation. A starting point to adjust every two to three weeks based on your progress.
Fill in your details to see your numbers.
Daily calories
kcal
Maintenance: kcal
- gProtein
- gCarbs
- gFat
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Protein target
How much protein to aim for each day, and what that looks like across your meals.
Based on the range used in sports nutrition research. If you carry a lot of extra body fat, enter your goal weight instead.
Fill in your details to see your numbers.
Protein a day
to g
About g a meal
- 100 g chicken breast 31 g
- 2 eggs 12 g
- 170 g Greek yoghurt 17 g
- 1 scoop whey 24 g
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One-rep max
Estimate your one-rep max from any set, then see the weights for every training zone.
Uses the Epley formula. Most accurate for sets of 10 reps or fewer. Never test a true max without a spotter.
Fill in your details to see your numbers.
Estimated one-rep max
kg
| % of max | Weight |
|---|
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Water intake
A simple daily guide, with a top-up for the time you train.
About 35 ml per kg of bodyweight, plus about half a litre per hour of training. Drink more in the heat.
Fill in your details to see your numbers.
Water today
litres
L baseline, plus your training
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BMI and waist-to-height
BMI at a glance, plus waist-to-height ratio, which gives a better sense of where weight sits.
BMI can read high for muscular people. For the real picture of muscle and fat, book a Peak Blueprint™ scan.
Fill in your details to see your numbers.
BMI
Waist-to-height
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These tools give general estimates for healthy adults. They aren’t medical advice and don’t suit pregnancy, under-18s or anyone with a medical condition. Check with your GP or health professional before big changes.
