Home Features How it works Follow along Pro Blogs Free resources Download Now

Free Resources

Calculators, food lists and guides to help you set your targets and hit them.

Calculators

Macro, TDEE & BMR CalculatorYour daily calories and macros, plus your TDEE and BMR. Protein CalculatorHow much protein to eat a day, based on your weight. Weight Loss CalculatorHow long it will take to reach your goal weight.

Nutrition

Food DirectoryHigh-protein and vegan protein foods, high-fiber, low-carb and high-calorie foods, and filling snacks. Meal Plan ExamplesExample days of eating from 1,500 to 3,000 calories, plus vegetarian, vegan, dairy-free, low-carb and budget. Meal Plan FinderEnter your calories and eating style to find the meal plan example that fits your day. Nutrition Label GuideWhat every line on a Nutrition Facts label means, with a real example.

Workouts

Workout Routine ExamplesExample weeks and single workouts, plus warm-ups, mobility routines and walking and cardio plans. Routine FinderAnswer three questions to find the workout routine example that fits your week.
Exercise Directory Coming soonExercises grouped by muscle, with what each one works.

Reference

Fitness DictionaryGym and nutrition terms A to Z, in plain English.

Common questions

Are these resources free?

Yes. Every calculator, food list and example on this page is free, with no sign-up.

Do the calculators save what I enter?

No. The math runs on your device, and nothing you enter is sent anywhere or saved. When you close the page, it's gone.

Which one do I start with?

If you're setting up your nutrition, the Macro, TDEE & BMR Calculator gives you a number to work from, and the Meal Plan Finder shows an example day at that number. For training, the Routine Finder picks a workout routine example from your answers.