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ELITE FITNESS
HACKS
HACKS
Elite Fitness Hacks · since 2023
Free calculators and plain-English guides for training and eating.
I'm Abid. I've coached for 5+ years, and I started this site because most fitness advice online is either a sales page or an argument. Everything here is free. Pick what you're after.
Work out your numbers first
No account, no email wall.
- BMI Calculator Find your Body Mass Index and see what it does (and doesn't) tell you about your health.
- BMR Calculator Work out how many calories your body burns at complete rest, before any activity is added.
- TDEE Calculator Turn your BMR into a realistic daily maintenance calorie number based on how active you actually are.
- Calorie Intake Calculator Get a personalized daily calorie target for losing, maintaining, or gaining weight.
- Macronutrient Calculator Split your daily calories into protein, carb, and fat targets that match your goal.
- Ideal Weight Calculator See a healthy weight range for your height, instead of one rigid number.
- Body Fat Percentage Calculator Get a quick body fat percentage estimate from your BMI, age, and gender.
Not medical advice: This content, and any calculator results on this site, are for general informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare provider before starting a new diet, exercise routine, or health program.
Not sure which calculator to use?
- BMR tells you how many calories your body burns at complete rest.
- TDEE adds your activity level to that, which gives you a realistic maintenance number.
- Calorie Intake turns maintenance into a daily target for losing, maintaining or gaining weight.
- Macronutrients splits that target into protein, carbs and fat.
You can eat pizza on Friday and ice cream on the weekend. Protein at every meal, vegetables with lunch and dinner, carbs around your training, and portion sizes do the rest.
That's the whole approach behind the nutrition guides. No 30-day challenge, nothing to buy.
Read the nutrition guidesWhat I write about
01
Meal plans that don't ban food
Pizza, burgers and ice cream are fine, just not every day. The guides cover portions and swaps. No starvation diets, no cutting out whole food groups.
02Workouts you can do anywhere
No gym membership needed. Bodyweight or one pair of dumbbells. Most sessions run 20 to 30 minutes, so they fit around a job and kids.
03Sunday meal prep
Real grocery lists and a routine that takes about 2 hours and covers the week.
04Rest days are part of the plan
Training every day tends to end in burnout or injury. These guides cover sleep, walking breaks, foam rolling and rest days you'll actually take.
05Tracking without gadgets
A measuring tape, a workout log and how your clothes fit. There are also printable sheets for workouts, measurements and weekly weigh-ins.
06When motivation runs out
It will. These guides are about habits that still work on the days you don't feel like training.
Newest guides
All articles
Kidney Bean Recipes: 15 Easy, Protein-Packed Meals for a Healthier Diet
Vitality Bites: 21 Easy Energy Snacks That Work
Hard Boiled Egg Calories: 20 Real Benefits for Weight Loss
- Boost Energy Drink: 15 Facts You Should Know
- Healthy Body Massage: 12 Proven Benefits for Deep Relaxation and Better Health
- Best Frozen Meals: 20 Healthy Picks Worth Buying
- High Protein Meal Prep Ideas: 25 Easy Recipes That Work
- Winter Seasonal Fruits: 10 Best Picks to Boost Immunity This Season
- How to Make Beef Bone Soup: A Complete, Honest Guide
Or browse by topic
Fitness
- Fit Home Gym: 10 Proven Reasons It’s the Best Investment for Your Health
- Dumbbell HIIT Workouts: 10 Proven Moves for Fat Loss and Strength
- Bodyweight Hamstring Exercises: 7 Proven Moves for Legs
- Essentials of Strength Training and Conditioning: 10 Proven Steps for Real Muscle Growth
Why I run this site
Fitness advice online is a mess. One site says keto, the next says vegan, and most of them want to sell you something. I wanted a place with the answers in plain English, so I built one.
I write every article myself, and I've been coaching for 5+ years.
Since 2023 · 5+ years coaching · 39+ free articles
More about meHow the site is checked and paid for
I check claims against PubMed, NIH and ACSM guidance before I publish. If you spot a mistake, email me and I'll fix it. The Editorial Policy explains how.
The site is paid for by ads and some affiliate links. The Affiliate Disclosure has the detail.
Nothing here replaces advice from your doctor. Read the Disclaimer before changing your diet or training.