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Pulseforge Vitality & Performance
Physiological Lab & Analytics

Interactive Vitality & Training Hub

Calibrate your metabolic energy demands, cardiovascular training zones, hydration volume, and interval workout timing with precision.

TDEE & Macros Hydration Planner Cardio Zones HIIT Timer
Engine 01

Mifflin-St Jeor TDEE & Macro Engine

Calculate your basal metabolic rate and configure daily protein, carbohydrate, and fat targets based on your physiological objectives.

Target Daily Caloric Ingestion
2,450 kcal
BMR (Mifflin-St Jeor): 1,780 kcal
Baseline TDEE: 2,759 kcal

Daily Macronutrient Targets

Protein (4 kcal/g) 160g
Carbohydrates (4 kcal/g) 250g
Essential Fats (9 kcal/g) 76g
Engine 02

Daily Hydration & Electrolyte Planner

Dehydration of merely 2% body mass impairs muscular power and cognitive processing speed. Calibrate your fluid volume.

Recommendation based on 35ml baseline per kg + 12ml/min training sweat compensation.
Recommended Daily Fluid Volume
3.3 L
111 fl oz • 13 glasses (250ml)

Estimated Electrolyte Requirements

Sodium (Na+) 860 mg
Potassium (K+) 2,725 mg
Drink 500ml upon waking, sip 200ml every 20 min during exercise, and maintain pale-straw urine color.
Engine 03

Cardiovascular Heart Rate Zone Matrix

Uses the Karvonen Heart Rate Reserve (HRR) equation to establish accurate aerobic and threshold training intensity zones.

Measure upon waking before getting out of bed.
Estimated Max Heart Rate (Tanaka Formula): 184 BPM
Zone 1: Active Recovery (50-60%)

Light walking, active recovery, warm-up.

122 - 134 BPM
Zone 2: Aerobic Base & Fat Oxidation (60-70%)

Peak mitochondrial biogenesis & lipid utilization.

134 - 147 BPM
Zone 3: Aerobic Tempo (70-80%)

Cardiovascular endurance & glycogen utilization.

147 - 159 BPM
Zone 4: Anaerobic Threshold (80-90%)

Lactate threshold & high-intensity tolerance.

159 - 171 BPM
Zone 5: VO2 Max Peak (90-100%)

Maximal aerobic capacity & sprint power.

171 - 184 BPM
Engine 04

Interval & HIIT Audio Stopwatch

Built-in synthesizer beeps via Web Audio API. Perfect for Tabata 20/10, HIIT circuits, or resting timers between heavy lifting sets.

WORKOUT READY
00:30
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