Clear fitness, nutrition and health guides for everyday life
Beginner-friendly workout plans, nutrition explainers and free calculators, written in plain language so you can start today.
Browse by topic
Pick the area you want to improve and start reading.
Weight loss
Sustainable fat loss without extreme dieting.
Nutrition
Protein, meal planning and everyday food choices.
Workouts
Strength, home routines and beginner plans.
Sleep and recovery
Sleep better and recover faster between sessions.
Mental health
Stress management and building healthy habits.
Women's health
Wellness topics written for women.
Men's health
Fitness and wellness topics written for men.
Healthy recipes
Simple high-protein meals for busy days.
Latest articles
Our newest guides, updated as we publish.
HYROX training plan for beginners: 8-week guide
A step-by-step breakdown for your first HYROX race, with structured weekly workouts.
Read the guide
Best protein-rich foods for muscle building
Which foods give you the most protein, and how to fit them into your week.
Read the guide
How to reduce bloating naturally after eating
Practical habits that ease bloating without cutting out the foods you enjoy.
Read the guide
Home workout for beginners: no equipment needed
Start training from your living room with a simple routine that needs no gear.
Read the article
Best low-impact exercises for beginners at home
Gentle routines that go easy on your joints while still building fitness.
Read the article
10 signs your body may be lacking important vitamins
Common warning signs of low nutrient intake and when to talk to a doctor.
Read the articleFree fitness calculators
Quick estimates to help you plan your training and nutrition.
BMI calculator
Check your body mass index
BMR calculator
Calories your body uses at rest (Mifflin-St Jeor)
Daily calorie needs
Your BMR adjusted for activity level (TDEE)
Water intake calculator
A daily hydration estimate based on body weight
Protein calculator
A daily protein target based on your goal
These calculators give general estimates for information only. They are not medical advice. See our disclaimer.
What you will find here
Free to read and use
No paywall and no account. Every article and calculator is open to everyone.
Written for beginners
We explain the basics in plain language, so you can follow along even if you are just starting out.
Standard formulas
Our calculators use well-known formulas such as Mifflin-St Jeor, and we say what each result means.
About Fitness Guide Pro
Fitness Guide Pro publishes practical guides on workouts, nutrition and everyday health, along with free calculators. Our goal is to turn complicated health topics into simple steps you can use.
Our articles draw on public health guidance from organisations such as the WHO and NIH. We update posts when new information becomes available.
Medical disclaimer
The content on this website is for general information and education only. It is not a substitute for professional medical advice, diagnosis or treatment. Always speak with a qualified doctor or health professional before changing your diet, starting an exercise program or if you have a health condition.
Frequently asked questions
Are the calculators free to use?
Yes. The BMI, BMR, daily calorie, water and protein calculators are free, and you do not need to register.
How accurate is the BMI calculator?
It uses the standard formula: weight in kilograms divided by height in metres squared. BMI is a screening tool and does not account for muscle mass, so it can be misleading for very muscular people.
How often should I recalculate my daily calories?
Every 4 to 6 weeks is a good habit, or whenever your weight or activity level changes noticeably.
Can I rely on this site instead of seeing a doctor?
No. Our guides are for general information only. For medical concerns, please see a qualified health professional.