Rest days still “count”—your body is recovering, repairing, and adapting.

Use the **Rest Day Calorie Calculator** to estimate how many calories you need on **rest days vs workout days**
Try it: totalhealthtools.com/tools/rest-d...

Carbs aren’t the problem—blood sugar spikes are.

Use the **Glycemic Load Calculator** to estimate the glycemic load of your meals, so you can make smarter swaps for steadier energy, fewer crashes, and more stable appetite.

Try it: totalhealthtools.com/tools/glycem...

Training hard is only half the equation—progress happens when you recover.

Use the **Recovery Time Estimator** for personalized guidance based on your training + lifestyle, so you can plan rest days smarter and avoid digging a fatigue hole.

Try it: totalhealthtools.com/tools/recove...

Stop guessing your calories and macros.

Use the **Calorie & Macro Calculator** to estimate your daily calorie needs and get a clear macro breakdown (protein/carbs/fat) tailored to your goal.

Try it: totalhealthtools.com/tools/calori...

Trying to build meals for steadier energy (and fewer cravings)?

Use the **GI Food Checker** to look up glycemic index values and make smarter carb choices—especially for breakfast and snacks.

Check foods here: totalhealthtools.com/tools/glycem...

What’s one food you want to look up first?

Consistency beats perfection.

Use the **Diet Adherence Calculator** to see how closely you’re following your nutrition plan—so you can spot patterns, adjust targets, and stay on track without guesswork.

Try it: totalhealthtools.com/tools/diet-a...

Curious how “inflammatory” your day of eating might be?

Use the **Inflammatory Food Score Calculator** to track the inflammation potential of your diet and spot easy swaps (more whole foods, fiber, and healthy fats).

Try it: totalhealthtools.com/tools/inflam...

Feel flat in workouts or heavy legs the day after training? Glycogen might be the limiter.

Use the **Glycogen Calculator** for science-based guidance to optimize recovery—so you can plan carbs around training and bounce back faster.

Try it: totalhealthtools.com/tools/glycog...

If you’re hitting protein but not seeing results, timing + distribution might be the missing piece.

Use the **Protein Timing & Absorption Tool** to get evidence-based recommendations on **how much protein per meal** and **when to space it**

Try it: totalhealthtools.com/tools/protei...

If you’re short on time, picking the right workout matters.

Use the **Workout Calories Comparison Tool** to compare estimated calories burned across activities (walking, running, cycling, lifting, etc.) and choose the best option for your goal.

Try it: totalhealthtools.com/tools/workou...

Want a quick reality check on your fitness—no equipment required?

Try the **Fitness Test Tool** to test your bodyweight endurance (push-ups, pull-ups, squats) and compare your results to fitness standards.

Take the test: totalhealthtools.com/tools/pushup...

Which one are you testing today: push-u

Caffeine “works” until it doesn’t—especially when sleep starts taking the hit.

Use this **Caffeine Intake Calculator** to total up coffee/tea/energy drinks and see if you’re staying within healthier daily limits (and where you might want to cut back).

Try it: totalhealthtools.com/tools/caffei...

Want faster answers for your training + nutrition—without guesswork?

Explore **All Health & Fitness Tools**: a full library of calculators and trackers (calories, protein, workouts, meal planning, and more) to help you make data-driven choices.

Browse them here: totalhealthtools.com/alltools

Not all “30-minute workouts” burn the same.
compare estimated calories burned across exercises (walking, running, cycling, strength training, etc.) so you can pick workouts that match your goal—fat loss, fitness, or time efficiency.
totalhealthtools.com/tools/workou...

Optimize your protein—without overthinking it.

Use this **Protein Timing & Absorption Tool** to map out *how much protein to eat and when*, based on your goal (muscle gain, fat loss, maintenance). Evidence-based, practical, and easy to follow.

Try it: totalhealthtools.com/tools/protei...