Built for the coaching day

A personal trainer's day is building programs for clients with different goals — one is cutting, one is bulking, one is training for a half-marathon, one is rehabbing a knee. The same five calculations run on different bodies, all day. Toolenza puts each calculation a single keystroke away (⌘K → tdee) and renders the results in a print-friendly format you can drop into a client's program PDF.

Nothing here replaces TrainerRoad, TrueCoach, or a real S&C software. Toolenza is the between-clients version — fast lookups, fast computations, fast handoffs.

Daily tools

Energy and nutrition (cuts and bulks)

• tdee — Total Daily Energy Expenditure via Mifflin-St Jeor + activity factor. The cornerstone for any nutrition program.
• bmr — Basal Metabolic Rate alone (TDEE without activity).
• macro — protein / carb / fat split for cut, maintain, or bulk goals. Adjustable carb-to-fat split.
• calories — fast calorie reference for common foods.
• protein-intake — daily protein target per body weight, scaled for goal.
• water-intake — hydration target by body weight and activity.
• body-fat — US Navy circumference method (waist/neck for men; +hip for women).
• bmi-calculator — BMI with WHO category bands (use as one signal, not the only one — muscular clients often score "overweight").
• bsa — body surface area; useful for cardiac index calculations in athletes.

Strength

• 1rm — One-Rep Max estimation via Brzycki, Epley, and Lander formulas (all three computed simultaneously). Use the lowest for safety; conservative coaches go with Brzycki.
• plate-calculator — "how do I load 142.5 kg on this 20 kg bar?" Picks the optimal plate combination given your gym's available plates.

Cardio and pacing

• pace — running pace / time / distance solver. Solve any of the three from the other two. 5K, 10K, half-marathon, marathon presets.
• heart-rate-zones — five training zones via max-HR or Karvonen reserve. Karvonen is more accurate but needs resting HR; max-HR is fine for general guidance.

Session and program timing

• multi-stopwatch — circuit training, EMOM, AMRAP — run a labelled stopwatch per station.
• stopwatch + timer + countdown + pomodoro — single-tool timing.
• metronome — for cadence-based lifts (paused-tempo squats, RPE tempo work).
• tally-counter — rep counter (kettlebell swings, jumping rope, bodyweight challenges).
• sleep — 90-min sleep cycle calculator; recovery is half the program.
• bpm — quick pulse check post-set.

Client-business side

• invoice — branded session invoice or package billing.
• business-card — digital business card + QR for new-client onboarding.
• loyalty-card — "10 sessions, get the 11th free."
• subscription-tracker — audit your own coaching SaaS bills.
• reminders + todos + event + reservation — session bookings and follow-ups.
• currency + calculators — pricing and conversions for international online clients.