021 Training Tools
Simple tools. Clear next steps.
Get practical starting estimates for training and nutrition without creating an account. Nothing you enter in these quick tools is saved.
- No account required
- Nothing saved
- Built around the same rules used by the 021 Blueprint
Choose a tool
Start with what you need today
Calories & Protein
Estimate your maintenance calories, goal-calorie starting range and daily protein target using your schedule and activity.
- Imperial or metric units
- Calorie and protein ranges
- Protein-per-meal guidance
Workout Split Finder
Find a realistic weekly training structure based on your goal, experience, equipment, available days and session length.
- Training and recovery days
- Movement-focus overview
- Explanation of why the split fits
Goal Timeline
Build a realistic range for reaching a weight or body-composition goal without promising an exact result.
- Sustainable weekly range
- Timeframe comparison
- 8–12 week review window
Exercise Substitution
Find alternatives based on the movement you want to replace, available equipment and the reason you need a substitute.
- Catalogue-backed alternatives
- Equipment-aware matching
- Clear differences explained
How the tools work
From questions to a useful starting point
- 01
Answer a few practical questions
Choose your goal, schedule, experience and available equipment.
- 02
Get a clear starting point
See an estimate or structure with an explanation of how it was selected.
- 03
Take it further
Use the free 14-day Blueprint when you want training and nutrition brought together.
Want everything brought together?
The free 14-day Blueprint combines your goal, schedule, training experience, equipment, nutrition preferences and safety answers into one starting plan for Coach Shayan to review.