Coach Luke · Free Tools
Free Health Tools & Calculators
Real coaching tools — no fluff, no gimmicks. Pick one below and get a straight answer in about a minute.
Weight loss & calories
Know your numbers: calories, macros, timelines and body composition.
Calorie Calculator for Weight LossYour maintenance calories and the exact deficit to lose at a pace you can live with.Calculate →
Macro CalculatorYour daily protein, carbs, and fat targets, with protein set to protect muscle.Calculate →
TDEE & BMR CalculatorThe calories your body burns at rest and in real life — the starting point for every plan.Calculate →
Weight Loss Timeline CalculatorYour realistic goal date, with the plateaus and slowdowns built in.Get my date →
Steps to Weight Loss CalculatorHow many steps a day you actually need, based on your body, not a slogan.Calculate →
Intermittent Fasting CalculatorPick your wake time and protocol — get your eating window and a 7-day starter schedule.Build my window →
Body Fat Percentage CalculatorYour body fat percent with just a tape measure. No calipers, no lab.Calculate →
BMI Calculator for WomenYour BMI plus waist-to-height ratio — the number that actually matters for women 25+.Calculate →
Ideal Body Weight CalculatorYour healthy weight range — a range, not one magic number — from four validated formulas.Get my range →
Are You Ready to Lose Weight?A 2-minute readiness check — honest answer on whether to start now or build the base first.Take the quiz →
What’s Holding Your Weight Loss Back?Two quick questions in a chat, then the one thing I’d fix first and the free tool to start it. Free with your email.Find my #1 fix →
Nutrition & supplements
Daily targets for protein, water, fiber and caffeine, plus what to take.
Protein Needs CalculatorYour personalized daily protein target to protect muscle as you age.Calculate →
Daily Hydration CalculatorFind out how much water you really need each day.Calculate →
Fiber & Added Sugar CalculatorYour daily fiber and added-sugar targets, and a quick tally of where today actually landed.Calculate →
Caffeine CalculatorAdd up your coffee, tea, and energy drinks — see your daily total and your cutoff time.Calculate →
How Much Creatine Should I Take?Your daily creatine dose by body weight — loading vs. maintenance, made simple.Calculate →
Which Supplement Is Right for You?Pick your main goal in a quick chat with my Supplement Match and get my one-product pick, plus the honest review to read first. Free with your email.Find my match →
Which LiveGood Product Is Right for You?Six quick questions, then my main pick plus one or two add-ons from the 18 LiveGood products I recommend most. No email needed.Take the quiz →
Body & health checks
Quick self-checks for hormones, gut, energy, sleep, stress and fitness.
Is It Perimenopause?A 2-minute symptom self-check to help you spot the pattern.Take the check →
What’s Your Gut Type?A 2-minute quiz to find the pattern behind your bloating, energy, and digestion.Take the quiz →
What’s Draining Your Energy?A 2-minute quiz to find where your energy is actually leaking — sleep, fuel, hydration, or overload.Take the quiz →
What’s Your Sleep Score?A 0–100 score across the five habits that decide how well you actually sleep.Take the quiz →
What Time Should I Go to Bed?Enter your wake time and get the bedtimes that land you at the end of a sleep cycle, not the middle.Find my bedtime →
Are You Stressed or Burned Out?A 2-minute self-check that tells the difference — and what to fix first.Take the check →
How Old Is Your Body, Really?Three 60-second at-home tests — balance, sit-to-stand, and plank — scored against your age.Test myself →
Heart Rate Zone CalculatorYour five training zones, with max heart rate formulas validated for women and men.Calculate →
Strength & martial arts
Training numbers for the gym and the mat: safe lifting weights and what your class really burns.
One-Rep Max CalculatorYour estimated 1RM from any set of 1 to 12 reps, plus safe training percentages for every goal. No max-out needed.Calculate →
Martial Arts Calories Burned CalculatorBoxing, BJJ, judo, Muay Thai, Krav Maga, Wing Chun or tai chi: your estimated burn from research-based MET values.Calculate →