Free fitness tools
Small, free tools that each do one thing. There is no sign-up and no email box, every figure is worked out in your browser rather than sent to us, and the sources behind the numbers are named on each page. Built by the team behind Trael, the UK AI fitness and diet coach.
Free workout plan generator
Pick your days, time, equipment, level and goal, and get a full week of training with form cues for every exercise.
Personal trainer cost calculator
What a personal trainer costs a month and a year at UK rates, next to what an app costs.
Press-up test and 4-week plan
One honest set, a rating on our own progression ladder, and the next four weeks built from your number.
Home workout generator, no equipment
A no-equipment week built around the room you actually have at home, floor space or not.
Calorie deficit calculator
Your estimated maintenance calories and a moderate starting point below them, with both figures shown together.
Protein intake calculator
Your daily protein range in grams, from your body weight and how much you are training.
Beginner workout routine generator
A first week of training with every movement explained, plus what sets, reps and rest actually mean.
Push pull legs generator
A push pull legs split at three or six days a week, with swap options in every slot.
Fitness restart plan
A first week back after time off, sized from how long the gap has been rather than from what you used to do.
TDEE calculator
Your total daily energy expenditure and the resting figure inside it, with what each one is actually worth.
Trael provides general fitness guidance only and is not a substitute for professional medical advice. Always consult a doctor before starting any exercise or diet programme.