Free calculators and printable plans

Four 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, sports nutritionist and personal trainer.

• Protein calculator

  Put your bodyweight in and get your daily protein target in grams.

  5 min read

• Calorie calculator

  Estimate your maintenance calories and the surplus that builds muscle.

  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.