Free tools
Four free tools built for athletes. Start with BMR and macros, tune hydration with body weight, sport, weather, and session length, then manage your daily supplement stack.
Calculator 01
Use the Mifflin-St Jeor equation to estimate basal metabolic rate, then apply your activity level for daily energy needs.
Calculator 02
Pull maintenance calories from the BMR tool, layer on a goal, then convert the target into protein, carbs, and fat.
Calculator 03
Build a 35 ml/kg daily baseline, then scale the plan with sport, weather, and session length.
Calculator 04
Four fixed categories, simple daily check-offs, and adjustable doses that stay inside the FuelPrep flow.
Language
Daily progress
Check off all four categories to extend the streak.
Taken today
0/4
Still pending
Perfect streak
0
days
Check-offs reset automatically at midnight.
Doses, check-offs, and streaks are saved locally.
Default: 25-30 g per serving, 1-2x per day
Today's dose
30 g
Cadence
1-2x / day
When to take it
Post-workout within 30 min, or between meals.
Default: 1 serving per product label
Today's dose
1 serving
Cadence
Per session
When to take it
During or immediately after training sessions longer than 60 minutes.
Alert
Especially important in hot weather or Hyrox/Triathlon training.
Default: 10 g per day
Today's dose
10 g
Cadence
Daily
When to take it
Morning or post-workout, ideally with vitamin C for absorption.
Default: 1-2 g EPA + DHA per day
Today's dose
1.5 g EPA + DHA
Cadence
Daily
When to take it
Take with a meal containing fat for better absorption.
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