Free Calculators, Guides & Downloads

Free Tools. Clear Answers.

Free calculators, PDF guides and a food-label checker built for Ireland. The browser tracker below is free during beta and uses an account so your diary can sync. The upcoming mobile app is planned as a paid subscription.

Explore everyday movement in Ireland

Compare walking and cycling to work or education across Irish counties and cities, then calculate what a short walk adds to your week. Open Everyday Movement Ireland.

Section 1

Calculators

Get your numbers. Use these directly in your browser — no download needed. Calculated in real time on your device.

Protein Swap Lab
Compare foods at the same protein or calories. See the portions, check the source labels, and save or share your comparison.
Compare foods
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TDEE & Macro Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula. Get exact protein, carb, and fat targets for muscle gain, fat loss, or maintenance.
Open Calculator
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TDEE Calculator
Work out your calorie deficit or surplus and see exactly how long it takes to hit your goal weight cutting, bulking or maintaining.
Open Calculator
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Body Fat Estimator
Estimate your body fat percentage using the US Navy method. See your lean mass, fat mass and fitness category.
Open Calculator
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BMI Calculator
Get your BMI and WHO category instantly, plus what BMI can't tell you — it cannot tell muscle from fat.
Open Calculator
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AI Nutrition Guide
Get a personalised 7-day meal plan generated for your goals, preferences and calorie target. Shown instantly on the page, no email needed.
Get My Plan
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One Rep Max Calculator
Estimate your squat, bench or deadlift 1RM and percentage-based training loads from a hard set of 1 to 10 reps — no maximal lift needed.
Open Calculator
Section 2

Tracking

Snap an ingredients list in the shop, see an estimated Level 1–4 and why, then log food when you need to. The label checker needs no account; the browser tracker is free during beta and uses an account so your diary syncs.

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FoodSussed Snap & Calorie Counter (Beta)
Snap the ingredients list in the shop, see an estimated Level 1–4 and why, then Snap another. The browser beta also includes barcode search, food logging, weight and progress photos. It needs an account, and your diary syncs to Supabase in Ireland.
Open Tracker
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Food Label Checker
Scan or type any barcode to see available calories, protein, sugar, Nutri-Score and an estimated processing level. Product data varies, so check the pack when something is missing.
Check a Product
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Calories in Ireland
Search calories, protein, carbs and fat for over 20,000 Irish supermarket and branded foods — Lidl, Aldi, Tesco, Dunnes, SuperValu, Centra, Spar and more. Filter by store, sort by protein.
Search the Database
Section 3

Free Downloads

Downloadable PDF programmes and guides. Instant download, no email required.

Beginner
Day One: The No-BS Fat Loss Starter Pack
A step-by-step starting plan: shopping, gym basics and a routine you can stick with. Read the Day One starting guide and choose your goal.

What's inside

  • 18 steps, in order, zero jargon
  • Free 3-day gym split included
  • Our own tracker + step tracking setup
  • The psychology of sticking with it
Download Free PDF
Advanced
Year Two: The Advanced Fat-Loss & Muscle Guide
For people moving beyond the basics: progression, recovery and choosing a training phase. No need to wait a year. Read the Year Two guide overview to see whether it fits where you are now.

What's inside

  • Progressive overload, the real mechanics
  • Lean bulking — the actual numbers
  • Deload weeks + sleep optimization
  • Where research peptides fit (if at all)
Download Free PDF
Nutrition
7-Day Fat Loss Blueprint
A practical 7-day framework for sustainable fat loss built around Irish supermarket foods and realistic calorie targets.

What's inside

  • 7 days of structured meal ideas
  • Calorie and protein targets
  • Irish supermarket shopping list
  • Fat loss fundamentals explained
Download Free PDF
Nutrition
7-Day Meal Plan (Ireland)
A full example week, costed at Aldi/Lidl prices — 2100 and 1200 kcal versions with the complete shopping list.

What's inside

  • 21 meals, macros computed from real labels
  • 2100 kcal & 1200 kcal versions
  • Full Aldi/Lidl shopping list
  • Cook-once-eat-twice batch plan
See the Full Plan
Training
3-Day Gym Split
A full-body push/pull/legs programme designed for 3 sessions per week. Ideal for beginners with limited gym time.

What's inside

  • Push / Pull / Legs structure
  • Sets, reps and exercise selection
  • Progressive overload guidance
  • Rest and recovery notes
Download Free PDF
Training
4-Day Upper/Lower Split
An upper/lower split across 4 sessions — alternating strength and hypertrophy focus for intermediate lifters.

What's inside

  • Upper strength + hypertrophy days
  • Lower strength + hypertrophy days
  • Full exercise list with rep ranges
  • Progression and deload guidance
Download Free PDF
Training
5-Day PPL + Specialisation
Push/Pull/Legs with two specialisation days for advanced lifters targeting lagging muscle groups.

What's inside

  • Push, Pull, and Legs days
  • Upper and lower specialisation
  • Advanced exercise selection
  • Volume and intensity guidelines
Download Free PDF
Section 4

More Tools & Resources

Extra tools and reference pages that don't fit a single category, still free, still no signup. And before you spend anything in the supplement aisle, what actually works out of the Irish supplement shelf — four things have real evidence behind them, the rest is marketing.

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Training Split Recommender
Get a personalised training split recommendation based on your days available, goal and experience level.
Get My Split
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Protein Density Ranking
See which Tesco, Aldi, Lidl and SuperValu staples give you the most protein per 100 calories. Every food ranked, each with its own page and real barcode-matched product examples.
Open Tool
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Protein Statistics 2026
The most-cited protein numbers in one place: how much people actually eat, how much you really need, the science on overconsumption, and the size of the supplement industry. Every figure sourced.
Read the Stats

Run a site, a club or a gym? Embed our macro calculator or embed our TDEE calculator on your own pages — free, no signup.