Free Fitness Calculators: Your Fitness Toolkit.
Work out your calories, find the right supplements, and build a plate that fits your target — all in one place.
Calculate Your Daily Calories
Get a personalised daily calorie target based on your goal, activity level and stats.
Want this built into a full plan for you? Apply for coaching
Find Your Supplements
Select what you want to improve and we'll suggest supplements that actually support it.
General guidance only — check with your GP if you're pregnant, on medication, or have a health condition.
Build Your Food Basket
Pick your target calories and choose your preferred foods — we'll work out the amounts for you.
What's Alcohol Really Costing Your Fat Loss?
See the calories in what you're drinking — and what it actually does to your progress, not just the number.
What This Actually Does To Fat Loss
- Your liver treats alcohol as a priority fuel — it pauses fat burning to process it first, so fat loss stalls while you're drinking and for hours after.
- These are near-empty calories — little to no protein, fibre or nutrients, so they add up fast without filling you up.
- Alcohol disrupts deep sleep, which raises hunger hormones and makes next-day cravings and poor food choices far more likely.
- It lowers inhibition around food — most "damage" happens in the takeaway ordered after, not just the drink itself.
- It impairs muscle recovery and hydration, making your next training session feel worse and perform worse.
Build Your Elite Focus Blend
Select what you want to sharpen and we'll put together a nootropic stack to support it.
Before You Start
- This is general guidance, not medical advice or a specific product formulation.
- Nootropics and stimulants can interact with medication (especially for anxiety, blood pressure, or blood thinning) — check with your GP first.
- Avoid stacking multiple caffeine sources — count pre-workout, coffee and energy drinks together, not separately.
- Not recommended if pregnant, breastfeeding, or under 18.