Free Fitness Resources
Downloadable guides, templates, and educational resources to support your fitness journey.
Macro Tracking Templates
Simple spreadsheet templates to track your daily macros and calories. Compatible with Excel and Google Sheets.
- Daily macro tracker
- Weekly meal planner
- Progress tracking sheet
- Food database template
Beginner's Guide to TDEE
A comprehensive 15-page guide explaining Total Daily Energy Expenditure, how to calculate it, and how to use it for your goals.
- Understanding BMR vs TDEE
- Activity level assessment
- Adjusting for weight change
- Common mistakes to avoid
Sample Meal Plans
Pre-calculated meal plans for common calorie targets (1500, 1800, 2000, 2200, 2500 calories).
- High protein options
- Vegetarian alternatives
- Budget-friendly meals
- Meal prep instructions
Video Tutorials
Step-by-step video guides on using the calculator effectively and understanding your results.
- How to use the calculator
- Interpreting your results
- Adjusting as you progress
- Common FAQs answered
Coming Soon
We're constantly creating new resources to help you succeed. Sign up for our newsletter to be notified when new guides and templates become available.
- Advanced macro cycling guide
- Restaurant eating guide
- Travel fitness planning
- Supplement recommendations