Free Fitness Resources
Free tools to help you estimate calories, build a simple meal plan, create a basic training structure and calculate hydration needs. These are starting points. The real results come from coaching, accountability, adjustments and consistency.
Meal Planner
Calculate calories, choose your protein target and generate a 7 day meal plan with food weights included.
Training Generator
Create a basic training plan based on your goal, experience, age, sessions per week and training location.
Hydration Calculator
Work out a simple daily water target based on your bodyweight and exercise duration.
7 Day Meal Planner
Calculate your calories using the Harris Benedict equation, pick your protein target and generate a simple 7 day meal plan.
This is a guide only. Adjust portions based on progress, hunger, lifestyle and training. If you have a medical condition or specific dietary requirement, speak to a registered dietician.
Training Plan Generator
Generate a simple training plan based on your goal, experience and training setup.
Hydration Calculator
Bodyweight x 35ml, plus 1 litre for every hour of exercise.
Want support, not just a calculator?
These tools are useful starting points, but coaching, accountability and adjustments are what create real results.
Visit www.one-fitness.co.uk to enquire.