Free Tools
Fitness tools & calculators
Quick, honest estimates to start from — BMI, calories, protein and hydration — plus guides Coach Freddy's clients actually use. Every real plan is still personalised.
Fill in your details above to see your result.
These tools give general estimates only — they are not medical advice and not a substitute for a proper assessment. Coach Freddy personalises every real plan.
Not sure which package fits you?
Answer a few guided questions and get a coaching recommendation — reviewed personally by Coach Freddy.
Progress photo guide
Good progress photos beat the scale for tracking real change. Six rules for photos that actually show it:
- 1Same time of day every check-in — first thing in the morning is most consistent.
- 2Same place, same lighting, same distance from the camera. A plain wall beats a busy background.
- 3Three angles: front, side, back. Relaxed posture — don't flex in progress photos.
- 4Same clothing each time (fitted shorts; sports bra/shorts) so changes are actually visible.
- 5Phone propped at chest height, not held — selfie angles distort week-to-week comparison.
- 6Your photos stay private: on this platform only you and Coach Freddy can ever see them.
Training glossary
Progressive overload
Gradually increasing training demand (weight, reps, sets or quality) over time — the core driver of strength and muscle gain.
RPE
Rating of Perceived Exertion, a 1–10 effort scale. RPE 8 means you could have done about two more reps.
Hypertrophy
Muscle growth. Trained mainly with moderate loads, controlled tempo and enough weekly sets per muscle.
Compound exercise
A movement using multiple joints and muscle groups at once — squats, deadlifts, presses, rows.
Eccentric
The lowering/lengthening phase of a rep, e.g. lowering into a squat. Controlling it matters as much as lifting.
Macros
Protein, carbohydrates and fat — the three energy-providing nutrients your meal plan is built around.
Caloric deficit / surplus
Eating below (deficit) or above (surplus) your daily energy use — the main lever for fat loss or muscle gain.
TDEE
Total Daily Energy Expenditure — everything you burn in a day, including training, work and daily movement.
Deload
A planned easier week that lets your body recover and adapt so progress can continue.
HYROX
A fitness race combining 8 x 1km runs with 8 functional workout stations — the hybrid format Coach Freddy programmes for.
Peak week
The final structured week before a bodybuilding show. At Fitness by Freddy it never includes dangerous dehydration or drug protocols.
InBody scan
A body-composition assessment estimating muscle mass, body fat and water — used in Fitness by Freddy assessments.
Want to learn coaching itself?
The Fitness by Freddy Academy has full courses, manuals and hard exams — from Personal Training Foundations to Contest Prep.