What Is the 75 Hard Rules Calculator & Tracker?

The 75 Hard rules calculator and tracker above is a free tool that does the date math and daily bookkeeping for the 75 Hard challenge. Enter your start date and it instantly calculates your finish date, shows which day you're on ("Day X of 75"), and tracks your completion percentage as you check off each daily task. Everything is saved in your browser, so you can come back every day and pick up where you left off.

75 Hard is a mental-toughness program created by entrepreneur Andy Frisella. It has no rest days and no partial credit: you complete every task, every day, for 75 consecutive days. A tracker makes that streak visible, which makes it much harder to quietly slip.

How to Use the 75 Hard Tracker

1. Choose your start date. It defaults to today. Your start date is Day 1.
2. Check your finish date. The tool adds 74 days to your start date to show exactly when Day 75 lands.
3. Check off the rules daily. Tick each task as you finish it. When all six are checked, the day turns cyan on the 75-Day Map.
4. Watch your progress. The radial progress ring shows the percentage of the 75 days you've fully completed.
5. Reset if you fail. If you miss a task, the "Reset Challenge (I Failed)" button wipes your data so you can restart from Day 1.

The 75 Hard Rules Explained

Here are the daily rules the checklist is built around, with the details people most often get wrong.

Rule 1: Follow a Strict Diet

Choose a diet that fits your goals and follow it every day. There are no cheat meals and no alcohol for all 75 days. The program doesn't prescribe a specific diet, but you must stick to the one you pick.

Rule 2: Two 45-Minute Workouts (One Outdoors)

Complete two separate 45-minute workouts each day. At least one must be outdoors, regardless of the weather. Walking, running, cycling, and bodyweight training all count as long as you hit the full 45 minutes.

Rule 3: Drink One Gallon of Water

Drink one gallon (about 3.8 liters) of water every day. This means plain water. Coffee, tea, soda, and juice don't count toward it.

Rule 4: Read 10 Pages of Non-Fiction

Read 10 pages of a non-fiction, self-improvement book. Physical books and e-books count. Audiobooks do not.

Rule 5: Take a Daily Progress Photo

Take one progress photo every day. Photos let you see physical changes that the mirror hides, and they're proof that you showed up on days when motivation was low.

Rule 6: Sleep & Record (Optional Bonus Rule in This Tracker)

The official program has five daily tasks. This tracker adds a sixth, customizable checkbox: sleep at least 7 hours and record your day in a short journal entry. Treat it as a bonus accountability habit. If you follow the official rules strictly, simply keep it checked as a daily reflection or ignore it.

Printable 75 Hard Tracker (PDF Checklist)

Not everyone wants to track a challenge on a screen. The printable 75 Hard tracker gives you a checklist with all 75 days, the date for each day, and a pencil-friendly box for every rule. Click Print / Save as PDF to print it straight away or save it as a PDF, or click Download Printable Sheet to keep a copy you can print later. Stick it on your fridge or keep it inside the book you read daily, and tick the boxes as you go.

Tip: use the "pre-fill" option if you want a printout that already shows the days you've completed in the online tracker.

75 Hard Timeline at a Glance