Fitness • Nutrition • Mindset • Discipline
Build the version of you that doesn’t quit.
Rise Untold is a growing self-improvement toolbox with fitness calculators, workout plans, nutrition tools, discipline prompts, confidence builders, habit resets and practical systems for moving forward.
Free Interactive Tools
Useful tools for training, thinking and getting your life back under control.
Browse by category. New tools are being added steadily, without filling the place with pointless quote pages and motivational wallpaper.
Fitness Tools
Train smarter and track progress properly.
Workout plans, strength tools, calorie estimates and body-composition calculators.
Live Tool
Workout Plan Generator
Create a personalised workout plan for fat loss, strength, fitness or muscle building.
Live Tool
Calorie Burn Calculator
Estimate calories burned from walking, running, cycling, gym work and combat sports.
Live Tool
One Rep Max Calculator
Estimate your one-rep max and useful training percentages for strength work.
Live Tool
Body Fat Calculator
Estimate body fat percentage, fat mass and lean mass using simple measurements.
Live Tool
BMI Calculator
Calculate BMI, healthy weight range and a simple body weight category.
Live Tool
Training Split Generator
Build a weekly gym split around your goal, experience level, training days and equipment.
Live Tool
Push Pull Legs Generator
Create a practical PPL training routine based on your goal, experience, training days and equipment.
Live Tool
Upper Lower Workout Generator
Create a practical upper and lower body workout split based on your goal, training days and equipment.
Live Tool
Home Workout Generator
Create a practical workout using bodyweight, bands, dumbbells or basic home gym equipment.
Live Tool
Dumbbell Workout Generator
Create a dumbbell workout for strength, muscle, fat loss or general fitness at home or in the gym.
Live Tool
Bodyweight Workout Generator
Create a no-equipment workout for strength, fitness, fat loss, mobility or training anywhere.
Live Tool
Beginner Gym Plan Generator
Create a simple gym routine built around your goal, available days and current confidence level.
Live Tool
Strength Progress Tracker
Log lifts, reps and weight to track estimated one rep max and strength progress over time.
Live Tool
Rest Day Calculator
Use sleep, soreness, stress and recent training to decide whether to train, recover actively or rest.
Live Tool
Steps to Calories Calculator
Estimate calories burned from daily steps based on your weight and walking pace.
Live Tool
Walking Calories Calculator
Estimate calories burned from a walk based on your weight, duration, pace and terrain.
Live Tool
Combat Sports Calorie Calculator
Estimate calories burned from boxing, kickboxing, MMA, BJJ, wrestling, judo and martial arts training.
Nutrition Tools
Make food and calorie targets easier to follow.
Practical nutrition tools for fat loss, maintenance, muscle building and better daily habits.
Live Tool
Meal & Calorie Calculator
Estimate daily calories, protein targets and generate simple meal ideas.
Live Tool
Macro Calculator
Calculate calories, protein, carbs and fat for your chosen goal.
Live Tool
Water Intake Calculator
Estimate a daily water target based on body weight and activity level.
Live Tool
Protein Intake Calculator
Estimate a practical daily protein target based on body weight, goals, activity and meals per day.
Live Tool
Calorie Deficit Calculator
Estimate maintenance calories, choose a realistic deficit and get a practical daily calorie target.
Live Tool
Calorie Surplus Calculator
Estimate maintenance calories, choose a realistic surplus and set a daily calorie target for muscle or weight gain.
Live Tool
Cutting Calculator
Estimate cutting calories, weekly weight loss and a rough timeline to your target weight.
Live Tool
Bulking Calculator
Estimate maintenance calories, a lean bulk target and a realistic pace of weight gain.
Live Tool
Maintenance Calories Calculator
Estimate your daily calorie needs based on age, body weight, height and activity level.
Live Tool
Meal Planner Generator
Create simple daily meal ideas around your goal, diet preference, budget and cooking time.
Live Tool
High Protein Meal Ideas Generator
Generate easy high-protein breakfasts, lunches, dinners and snacks around your diet, budget and cooking time.
Live Tool
Simple Grocery List Generator
Create a practical shopping list around your diet, budget, meals, cooking style and weekly goals.
Live Tool
Protein Per Meal Calculator
Split your daily protein target into practical amounts for meals, snacks and training days.
Live Tool
Carb Cycling Calculator
Create high, medium and low carb calorie and macro targets around your training days.
Live Tool
Intermittent Fasting Calculator
Plan 12:12, 14:10, 16:8, 18:6 or custom fasting windows around your meals and training.
Recovery & Focus Tools
Sleep better, recover properly and waste less time.
Tools for sleep timing, screen time, recovery and getting some of your day back.
Live Tool
Sleep Calculator
Find useful bedtimes and wake-up times based on sleep cycles.
Live Tool
Time Recovery Calculator
See how much scrolling, streaming and distractions cost each week and year.
Live Tool
Sleep Debt Calculator
Track your sleep across the week, estimate your sleep deficit and get a practical recovery plan.
Live Tool
Wake Up Time Calculator
Work backwards from your wake-up time and find practical bedtime and wind-down options.
Live Tool
Bedtime Calculator
Choose your bedtime and find practical wake-up times around your preferred sleep target.
Live Tool
Rest Day Planner
Create a practical recovery-day routine around your sleep, soreness, stress, energy and recent training.
Live Tool
Recovery Score Calculator
Check your recovery and training readiness using sleep, stress, soreness, energy, hydration and recent training load.
Live Tool
Screen Time Calculator
Estimate daily, weekly and yearly phone, computer, TV and gaming screen time — and see time you could reclaim.
Live Tool
Focus Time Calculator
Plan realistic deep-work blocks, breaks and useful focus time around your available time and energy.
Live Tool
Weekly Time Audit Tool
See where your week goes and find realistic time you can reclaim for sleep, fitness, focus and priorities.
Mindset & Discipline Tools
Get your head straight and take the next useful step.
Confidence, discipline, resilience and practical resets for when motivation has packed its bags.
Live Tool
Confidence Builder
Build confidence through proof, action and personalised courage plans.
Live Tool
Discipline Prompt Generator
Generate discipline prompts, pressure challenges, lessons and next actions.
Live Tool
Mental Toughness Generator
Generate toughness prompts, reframes and resilience lessons.
Live Tool
Gym Mindset Generator
Get gym mindset prompts, excuse destroyers and training challenges.
Live Tool
Daily Motivation Generator
Get a sharp motivational push when your brain is acting like a wet sock.
Live Tool
Hard Truth Generator
Blunt mindset reminders for when you need honesty, not comfort.
Live Tool
Morning Discipline Checklist
Create a realistic morning routine around your wake-up time, focus, fitness, energy and daily priorities.
Live Tool
Evening Reflection Tool
Review your day, record wins and lessons, and choose one clear priority for tomorrow.
Live Tool
Excuse Destroyer Generator
Turn common excuses into a direct reality check and one practical next action.
Live Tool
Comfort Zone Challenge Generator
Generate a practical confidence, discipline, social, fitness or productivity challenge for today.
Live Tool
Self Discipline Score Test
Check your current consistency across habits, focus, training, sleep and follow-through.
Live Tool
Mental Reset Tool
Create a simple plan when you feel overwhelmed, stressed, distracted, low-energy or stuck.
Live Tool
Bad Day Reset Tool
Create a simple recovery plan after stress, setbacks, low motivation or an unproductive day.
Live Tool
Motivation Emergency Tool
Get an instant practical reset when motivation disappears and you need one useful next step.
Live Tool
Fear Setting Tool
Turn a fear into practical prevention steps, recovery actions and one clear next move.
Live Tool
Courage Challenge Generator
Generate one practical brave action for confidence, conversations, work, fitness, boundaries or personal goals.
Live Tool
Identity Builder Tool
Build practical daily standards and habits around the person you want to become.
Live Tool
Standards Reset Tool
Reset your daily rules around discipline, fitness, focus, recovery and self-respect.
Habits, Goals & Reflection
Build better routines and stop drifting through the week.
Tools for habits, goals, planning, self-reflection and getting back on track after a wobble.
Live Tool
Habit Reset Tool
Recover from slips, reset bad patterns and get back on track quickly.
Live Tool
Self Reflection Generator
Generate honest reflection questions, journal prompts and useful next steps.
Live Tool
30 Day Habit Challenge Generator
Create a realistic 30 day challenge for discipline, fitness, focus, sleep, nutrition or confidence.
Live Tool
Goal Breakdown Tool
Turn a big goal into practical milestones, weekly focus points and one clear next action.
Live Tool
Future Self Letter Generator
Write a meaningful letter to your future self about goals, habits, progress and the life you are building.
Live Tool
Life Audit Tool
Review your health, work, relationships, habits, focus and life direction — then identify what needs attention next.
Live Tool
Weekly Review Generator
Review your wins, lessons, habits and priorities, then create a clearer plan for next week.
Live Tool
Monthly Reset Tool
Review your progress, reset your priorities and create a clearer plan for the next 30 days.
Live Tool
Habit Tracker Generator
Create a simple 7, 14 or 30 day tracker for discipline, fitness, focus, sleep, nutrition or any custom habit.
Live Tool
Bad Habit Breaker Tool
Identify habit triggers, make the old pattern harder and build a realistic replacement plan.
Live Tool
Personal Mission Statement Generator
Create a clear personal mission statement around your values, goals, standards and the life you want to build.
Live Tool
Priority Matrix Tool
Sort tasks by urgency and importance so you know what to do now, schedule, delegate or remove.
Live Tool
Decision Clarity Tool
Compare two options, reduce overthinking and decide on one practical next step.
Live Tool
Accountability Plan Generator
Create a realistic accountability system with check-ins, proof, reset rules and support for your goals.
Rise Untold
Not a normal blog. A growing toolbox.
The goal is simple: build a useful library of free tools that help people train better, think more clearly, build discipline and take useful action.
Fitness and strength calculators
Nutrition and hydration tools
Recovery, sleep and focus tools
Mindset and confidence prompts
Habits, goals and reflection systems
Rise Untold TV
Short, sharp motivation for the days you need it.
Mindset, discipline, training and personal growth without pretending every morning needs a mountain climb and cinematic orchestra.
Visit YouTube Channel