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The Hormone Blueprint

Free hormone-health tools

Quick, private checks and downloads for men and women — a clear result in minutes.

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Evidence-basedBuilt on validated tools — MRS, Vermeulen, Ashwell/NICE.
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AllFor womenFor menFor everyoneMuscle & training
For women
Guide · 2 minPDF by email
HRT Checker
See if HRT could be right for you, and get a personalised guide to discuss with your doctor.
Check your options →
Assessment · 2 minPDF by email
Menopause Stage Check
Place yourself on the menopause map from your cycle and symptoms.
Find your stage →
Estimator · 1 minPrintable summary
Hot Flash Duration
See how long symptoms typically last for women like you.
Get my estimate →
Quiz · 2 minPDF result
Menopause symptom score
See how your symptoms score across three areas — and what tends to help.
Start the check →
Quiz · 2 minPDF result
Hormone imbalance check
Which pattern fits your symptoms — oestrogen, thyroid, stress or more?
Start the check →
Quiz · 2 minPDF result
PCOS symptom checker
A quick, private check based on the Rotterdam criteria — could it be PCOS?
Start the check →
Quiz · 1 minPDF result
Menopause age estimator
Estimate your likely age of natural menopause — in under a minute, privately.
Estimate your age →
Quiz · 1 minPDF result
Menopause Weight-Gain Check
Why the menopause belly? Rank your real drivers — oestrogen, muscle, blood sugar, stress, sleep — and where to focus first.
Find your drivers →
Quiz · 1 minPDF result
Oestrogen balance check
See whether your symptoms lean towards high or low oestrogen — privately.
Start the check →
Free PDFFrom the book
7-day hormone reset
A gentle week to reset the foundations your hormones depend on.
Download PDF ↓
CalculatorPDF result
Ovulation & cycle calculator
Your next period, fertile window, ovulation day and today’s cycle phase.
Calculate →
CalculatorPDF result
Free oestradiol calculator
Estimate your free & bioavailable oestradiol from your blood results.
Calculate →
CalculatorPDF result
Seed cycling calculator
See which seeds to eat today for your cycle — flaxseed and pumpkin, or sunflower and sesame.
Show my seeds →
Free PDFFrom the book
The bonus cards
Eight printable cards — symptom inventory, blood tests, 30-day reset, cycle tracker and more.
Download PDF ↓
CalculatorPDF result
Period predictor
See when your next few periods are likely to arrive — periods only, no ovulation.
Calculate →
For men
Quiz · 2 minPDF result
Low testosterone symptom score
Could low testosterone be behind your symptoms? Get a clear score.
Start the check →
Quiz · 2 minPDF result
Erection health check
A private 6-question self-check for men — how your erections are doing, and a clear next step.
Start the check →
Free PDFFrom the book
7-day testosterone quickstart
The starting protocol to raise testosterone naturally — your first week.
Get the guide →
CalculatorPDF result
Free testosterone calculator
Estimate your free & bioavailable testosterone from your blood results (Vermeulen).
Calculate →
ReferencePDF by email
Testosterone by Age
Normal and optimal ranges by decade — total, free, SHBG and oestradiol.
See the ranges →
CalculatorPDF result
Testosterone level checker
Is your total T normal for your age? Includes a ng/dL ↔ nmol/L converter.
Check your level →
Quiz · 1 minPDF result
Testosterone lifestyle score
How well does your lifestyle support your testosterone? Get your biggest quick wins.
Start the check →
Quiz · 1 minPDF result
Testosterone Foods Score
How well does your diet support your testosterone? Score it in a minute — with the exact foods to eat, and to limit.
Score your diet →
Free PDFFrom the book
The bonus cards
Six printable cards — symptom checklist, supplement stack, blood tests, 30-day reset and more.
Download PDF ↓
Quiz · 90 secPDF result
Is testosterone limiting your gains?
Stalled in the gym? Thirteen questions separate a hormone problem from sleep, food and stress.
Take the check →
For everyone
CalculatorPDF result
Waist-to-height ratio
A simple, validated check of visceral fat and how it affects your hormones.
Calculate →
Quiz · 1 minPDF result
Cortisol & Stress Check
Are stress hormones running high? Score your symptom and stress load across 14 quick questions.
Start the check →
Quiz · 2 minPDF result
Sleep quality score
A private 6-question check for men and women — how well you're sleeping, and a clear next step.
Start the check →
Assessment · 1 minPDF result
Vitamin D risk check
A private 9-factor deficiency risk assessment for men and women — with your risk level and clear next steps.
Start the check →
Calculator · 1 minPDF result
FFMI calculator
Work out your Fat-Free Mass Index and see how you compare to the drug-free natural muscle limit.
Calculate →
Calculator · 1 minPDF result
Protein Intake Calculator
How much protein do you really need? Get your daily target, range and per-meal split.
Work out your target →
CalculatorPDF result
Insulin resistance calculator
Estimate insulin resistance from a fasting blood test — HOMA-IR or the TyG index.
Calculate →
CalculatorPDF result
TDEE & calorie calculator
Your daily calories for fat loss, maintenance or muscle — plus a protein target.
Calculate →
Quiz · 1 minPDF result
Hormone age quiz
Is your body older or younger than your age? 8 lifestyle questions estimate your body age.
Start the quiz →
Search tool31 sources
Medications That Lower Libido
Type the name on the box. Ten drug classes with a documented link to low sex drive — and what the maker’s own leaflet says. Free, no email.
Search your medicine →
Calculator · 1 minPDF result
Creatine calculator
Your dose by body weight, a saturation timeline, and honest answers on kidneys, hair loss and cycling.
Get my dose →
Calculator · 2 minPDF result
Natural muscle potential
Your wrist and ankle predict how much muscle you can carry drug-free, and how far along you already are.
Find my ceiling →
Calculator · 1 minPDF result
One-rep max calculator
Seven formulas, the spread between them, a full rep-max training table and where your lift really sits.
Estimate my max →
Tape method · 2 minPDF result
Body fat calculator
The US Navy tape method: body fat, lean mass and FFMI in two minutes. No calipers, no scan.
Measure up →
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Common questions

Are they really free?
Yes — every tool is completely free. No account, no email, no trial.
Do you store my answers?
No. Everything runs in your browser and your answers never leave your device.
Can I use them on my own site?
Yes. Open any tool and click “Get the embed code” to add it to your blog or site for free.
Is this medical advice?
No. These tools are for general information and education, and aren't a substitute for professional medical advice.

Not sure where to start?

Answer four quick questions and get a free, personalised hormone plan — for men and women.

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Every tool is free, private, and gives a downloadable result. Screening tools, not a diagnosis.