Free to use
Train smarter.
Quick, free calculators to help you plan your food, track your progress and set your training. Use them as a starting point, then let your coach fine-tune the plan with you.
Pick a tool
Everything in one place.
Jump to a calculator below. Results update instantly and nothing you enter is stored or sent anywhere.
Please note: These tools are for general information only and are not medical or nutritional advice. Results are estimates based on the details you enter and may not suit everyone. Speak to your GP or another qualified health professional before changing your diet, training or water intake, especially if you have a medical condition, are pregnant or are taking medication.
Calories & macros
Calorie calculator.
Estimates how many calories you burn each day (TDEE) using the Mifflin-St Jeor equation, then adjusts for your goal and splits the total into protein, fat and carbohydrate.
For general information only. These are estimates, not medical or nutritional advice. Check with a GP or qualified professional before acting on these results.
Suggested macros
| Macro | Grams a day | Calories |
|---|---|---|
| Protein | – | – |
| Fat | – | – |
| Carbohydrate | – | – |
Protein is set at 2 g per kg of body weight, fat at 25% of calories, and carbohydrate fills the rest. Adjust to what you enjoy and feel good on.
Body mass index
BMI check.
BMI compares weight with height. It is quick and useful for most adults, but it does not tell muscle from fat, so treat it as one clue rather than a verdict.
For general information only. BMI is a rough guide and does not measure body composition or health. Check with a GP or qualified professional before acting on these results.
| Range | Category |
|---|---|
| Below 18.5 | Underweight |
| 18.5 to 24.9 | Healthy weight |
| 25 to 29.9 | Overweight |
| 30 and above | Obese |
Body composition
Body fat estimate.
Uses the US Navy tape method. Measure in the morning before eating, keep the tape level and snug but not tight. Results are typically within a few percent of a DEXA scan.
For general information only. Body fat figures are estimates from body measurements and can vary. Check with a GP or qualified professional before acting on these results.
Category ranges are general guides for adults. Athletes often sit below the “fitness” ranges.
Strength
One-rep max.
Estimates the most you could lift for a single rep, from a weight you lifted for several reps. Best used with sets of 2 to 10 reps. Then use the table to plan working weights.
For general information only. One-rep max figures are estimates. Lift within your limits and check with a GP or qualified professional before acting on these results.
| Percent of max | Weight (kg) |
|---|
Cardio
Heart rate zones.
Uses the common estimate of maximum heart rate (220 minus your age). Add your resting heart rate for more accurate zones based on heart rate reserve (the Karvonen method).
For general information only. Heart rate zones are estimates and may not suit you. If you have a heart condition or feel unwell while exercising, stop and check with a GP or qualified professional.
| Zone | Feels like | Beats per minute |
|---|
Hydration
Daily water intake.
A simple guide of about 35 ml per kg of body weight a day. Needs go up when you train hard, sweat or it’s hot, so add a glass or two after a session.
For general information only. Water needs vary with health, activity and climate, and some conditions need a different amount. Check with a GP or qualified professional before acting on these results.
Nutrition
Protein intake.
Protein helps you build and repair muscle, and keeps you fuller for longer. Your needs depend on your body weight and what you are training for, so pick the goal closest to yours.
For general information only. Protein targets are estimates and may not suit everyone, especially if you have kidney or other medical conditions. Check with a GP, dietitian or qualified professional before acting on these results.
| Goal | Grams a day |
|---|
Spread protein across the day, with a palm-sized portion (roughly 20–40 g) at each meal. Your target is a guide, so check with a coach if you have a medical condition or are pregnant.
Numbers are a start
Get a plan that fits you.
Our coaches can turn these numbers into a plan you can actually stick to. Speak to a coach or book your free first session.
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