Free Tools
Fitness & Nutrition Calculators
Quick, evidence-based numbers to plan your training and eating. No sign-up, no email.
Daily Calorie Calculator
How many calories you need to maintain, lose, or gain, based on the Mifflin-St Jeor equation.
Daily Protein Calculator
How many grams of protein to eat per day for your weight and goal.
Daily Steps Calculator
A realistic daily step target for your age and goal, plus calories burned.
How Georgia uses these numbers in a first session
The three calculators cover the three questions almost every new client asks in the first twenty minutes: how much should I eat, how much protein do I need, and how much should I move on the days we are not training. Georgia runs the same estimates during the $99 assessment, then adjusts them to what she sees in the workout and what your week actually looks like.
The calorie calculator sets the starting line. Fat loss needs a modest deficit, not a crash, and the number it gives is the one Georgia trims or raises once she knows how you train and recover. It feeds directly into nutrition coaching, whether that is a one-time plan or the monthly subscription.
The protein calculator matters more than most people expect. Protein is what protects muscle while you lose weight and what builds it while you train, so Georgia checks this target before she programs a single set. If it is far off, the training plan changes to match.
The steps calculator covers the other six days of the week. Two coached hours cannot outwork a sedentary week, so a daily step range is usually the first habit Georgia sets. In Fredericton that is easy to hit outdoors most of the year; the guide to staying in shape in Fredericton lists the trails, parks, and other options.
None of these numbers is a prescription. They are a starting point that Georgia turns into training and nutrition built around your life, your schedule, and your body.
These calculators give general estimates for healthy adults and are not medical or dietary advice.