Hi, I'm Ohm. ISSA & PESA certified,
coaching online from Bangkok.
Training and nutrition calculators, built by a certified coach.
Five tools that answer the questions that come up most in coaching — and give you a plan, not just a number. Free, no sign-up, and everything runs in your browser.
- ISSA & PESA certified
- Published equations, no invented statistics
- Nothing you enter leaves your device
The tools
- Fasting Fasting Window Planner Get a full-day schedule that puts your eating window where your training actually is.
- Energy TDEE and Calorie Target Your maintenance calories, plus a target that matches the rate of loss you can hold.
- Nutrition Protein Target by Training Type A daily target and per-meal split that changes with your training type and your deficit.
- Planning Fat Loss Timeline Planner A week-by-week plan with the maintenance breaks already scheduled, not improvised.
- Strength Working Weight Calculator Estimate a 1RM from a real set, then get working weights and a warm-up ladder.
The guides
Fifteen guides covering how to use these numbers — what they mean, where they break down, and what to do when the plan stops working. See all guides.
- How to Pick a Fasting Window That Fits Your Training Your fasting window and your training slot have to share the same day. Here is how to arrange them so neither one wrecks the other.
- Should You Train Fasted? What Actually Changes Fasted training changes which fuel you burn during the session. Whether it changes your results over weeks is a different question entirely.
- How to Break a Fast Without Undoing the Day The meal that ends your fast sets up everything that follows it. Here is how to build it so the rest of the window stays under control.
- TDEE Explained: Why the Number Is a Starting Point What total daily energy expenditure is made of, why calculators disagree with each other, and how to find your real number in two weeks.
- Why Your Metabolism "Slows Down" on a Diet Metabolic adaptation is real, mostly explainable, and smaller than the internet claims. Here is what actually changes and which part you can control.
- 16:8 vs 18:6 vs 20:4 vs OMAD: Which One People Actually Keep A comparison of the common fasting protocols by the only measure that decides results — whether people are still doing it three months later.
Why another calculator site
Most fitness calculators give you one number and no context. Worse, a lot of them borrow authority they do not have — invented reviewing doctors, statistics attributed to research that is never named, "data from our users" on sites that collect no data.
These tools are built by someone who uses them with actual clients, every number comes from a published equation or an accepted range, and where an estimate is shaky the page says so. That is the whole difference. More about who writes this.