Downloadable resources built to pair with our free calculators — get the numbers, then use these to actually follow through. Instant access.
A clear, step-by-step guide to calculating, tracking, and hitting your macros for fat loss or muscle gain.
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A spreadsheet that logs your meals and auto-calculates totals and what you have left against your targets.
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Track weight, waist, steps and daily habits week by week so you follow the trend, not the daily noise.
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A one-page reference of high-protein foods and their protein per 100g. Print it and build every meal around a protein anchor.
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Plan a week of meals around your protein, then shop from the auto-grouped grocery list and follow the prep-day checklist.
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Illustrative examples, not real customers. These personas show how the free calculators and plans fit together. The numbers are method-based projections, not guaranteed results — individual outcomes vary with adherence, health, sleep, and metabolism.
Desk job, trains 3×/week, 78kg at 165cm. Has tried low-calorie phone-app diets that left her hungry and rebounding. Wants a number she can trust and a plan she can follow.
Find maintenance: Uses the TDEE Calculator → ~2,050 kcal/day at her stats and activity.
Set a sane deficit: The Calorie Deficit Calculator sets ~1,550 kcal/day — a ~500 kcal deficit, about 0.5kg/week, not a crash.
Protect muscle with protein: The Protein Calculator targets ~125g/day (≈1.6g/kg) so weight lost is fat, not muscle.
Make it automatic: Follows the 7-Day Weight Loss Meal Plan built around that calorie + protein target instead of planning every meal from scratch.
Adjust by the trend: Checks her weekly average weight; if it stalls 2–3 weeks, trims ~100 kcal or adds daily steps.
Projection: At a steady ~0.5kg/week, ~10kg is roughly a 20-week horizon — illustrative only; real pace depends on adherence, sleep, and individual metabolism.
The 7-Day Weight Loss Meal PlanTrains 4×/week, 72kg at 178cm, "hard gainer" who under-eats without realising. Wants to add muscle while keeping abs, not blow up on a dirty bulk.
Find the surplus: The Lean Bulk Calculator sets ~2,700 kcal/day — a modest ~250–300 kcal surplus, not a dirty bulk.
Hit the protein: The Protein Calculator targets ~145g/day (≈2g/kg), spread across meals for muscle protein synthesis.
Structure the day: Follows the 7-Day Muscle Building Meal Plan so hitting the surplus + protein is consistent, not guesswork.
Progress + review: Aims for ~0.25kg/week; if the scale climbs too fast, tightens the surplus to keep the gain lean.
Projection: A lean bulk realistically adds muscle slowly — often ~0.25kg/week early on, tapering over months. Illustrative only; genetics, training age, and consistency drive the real rate.
The 7-Day Muscle Building Meal Plan