Free calculators and printable plans
Five working tools, free and with no account needed. Each one is worked out in your browser from published guidance, and each sits on a page that explains where its numbers come from. Written and checked by Chris Mann Dip.IOPN, founder & lead performance nutritionist.
Not sure what to do in the gym alongside the numbers? Read the beginner gym guides.
Macro calculator (calories, protein, fat, carbs)
Your daily calories free, then the full protein, fat and carbohydrate split for building muscle or losing fat.
2 min
Protein calculator
Calculate your daily protein target for building muscle, plus how much protein to aim for at each meal.
5 min read
Calorie calculator
Work out your maintenance calories and how much to eat each day to gain muscle without an excessive surplus.
6 min read
Printable plan
A three-day plan to print or save as a PDF, with space to log your sets.
5 min read
Beginner workout chart
The whole week laid out as a chart: exercises, sets, reps and rest.
6 min read
These tools give general estimates for healthy adults aged 18 and over. They are not medical advice. If you are pregnant, managing a health condition or taking medication, speak to a healthcare professional first.