What Two Minutes of Hard Work Actually Does to Your Heart.
For two decades, kinesiologists at McMaster University in Hamilton have been quietly proving that a few minutes of all-out effort, three times a week, can rival 90 minutes of jogging — not by burning more calories, but by changing what's happening inside your cells.
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Open the full calculator hub →Eight tools for tracking the metrics that matter. Mobile-friendly. No sign-up. Your numbers stay in your browser.
BMI
A starting baseline. Includes context for athletes and edge cases.
Calorie targetTDEE
Total Daily Energy Expenditure with cut, maintain, and lean-bulk variants.
FoundationBMR
Mifflin-St Jeor and Harris-Benedict side-by-side.
NutritionMacros
Protein, carbs, fat for cut, maintenance, lean bulk, or ketogenic targets.
CardiovascularHeart Rate Zones
Karvonen-method zones using heart rate reserve.
Strength1RM Estimator
Three formulas (Epley, Brzycki, Lombardi) averaged.
CompositionBody Fat %
Jackson-Pollock 7-site caliper estimation.
CompositionFFMI
Fat-Free Mass Index — height-adjusted lean mass.
HydrationSweat Rate
Hourly sweat loss from pre/post weights.
EndurancePace
Convert pace, speed, time. Solve for any one given the other two.
ScreeningWaist-to-Hip Ratio
Better cardiovascular-risk predictor than BMI alone.
Goal settingDeficit / Goal Date
Daily caloric deficit to hit a target weight by a date, with safety guardrails.
Training & Exercise
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Mobility · 6 min
Stretching, mobility, and aging well
Programming · 7 min
When linear progression stops working
Travel · 5 min
Maintaining fitness on the road
Nutrition & Eating
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How much protein actually builds muscle
Eating · 7 min
The most-studied diet pattern in history
Hydration · 6 min
The 8 glasses rule, finally retired
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The 30-minute protein myth
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Fish, mercury, and the omega-3 case
Strategy · 7 min
Carb cycling that actually works
Sleep & Recovery
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Sleep · 7 min
What 6 hours a night really costs you
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Easy walks vs total rest days
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Why sleep is the strongest training tool
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Guided rest the research supports
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Cold plunges: what the science says
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Box breathing between heavy sets
Family & Children
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Family · 7 min
The habits that stick across generations
Kids · 6 min
Why play beats structured kid workouts
Parenting · 6 min
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Kids · 6 min
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Parents · 7 min
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Why kids dehydrate faster than adults
Safety & Smart Practice
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Supplements & Buying Guides
Top 20 buying guide →
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Creatine: 1,000 trials in
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Caffeine: the working athlete's coffee
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