Free, useful, no catch
Free fitness resources
…in the order that actually works
Not ready for coaching? Fair enough. This is the exact path Mac starts every client on — and every step of it is free. Do them in order.
Get your numbers
Every plan on this site starts from one number: how many calories your body burns in a normal day. Guess it and everything downstream is a guess too. The calculator takes 60 seconds.
Free TDEE calculator
Your daily calorie target and macros, worked out from your stats — the same starting point Mac uses with paying clients.
tdee.mnonlinecoach.com
Sort your protein
The calculator gives you a protein target; this makes hitting it easy. Most people who “can't lose weight” are under-eating protein and over-eating everything else.
The Lean Mean Protein Machine
A free 7-page cheat sheet ranking every supermarket protein by what it gives you per calorie — with exactly how much gets you to 20g, 30g or 50g. Screenshot it, shop with it, done.
Read the guide that matches
Honest, first-person guides written by Mac — no filler, real numbers, real clients. Pick the one that sounds like where you're at.
Choosing online coaching
How Much Does an Online Fitness Coach Cost? (UK Guide)
UK online fitness coach costs in 2026: real monthly prices from apps to genuine 1-1 coaching, what changes the price, and how to tell what each tier actually buys — from a working UK coach.
Choosing online coaching
Is Online Fitness Coaching Worth It? An Honest Answer From a Coach
A coach who caps his roster answers honestly: when online fitness coaching is worth the money, who shouldn't buy it at all, and what 'worth it' actually looks like — with real client results.
Choosing online coaching
What Does an Online Fitness Coach Actually Do? (A Real Week Inside)
A working online fitness coach opens up his actual week: the day-by-day coaching loop, what a weekly check-in really covers, what the app does versus the human — and how to spot a template seller.
Fat loss & accountability
Why Am I Not Losing Weight Even Though I Exercise?
A coach's 4-step diagnostic for weight loss that's stalled despite regular training — run the checks in order, each with a self-test you can do today, plus the honest medical caveat.
Choosing online coaching
What Six Months of Online Coaching Actually Looks Like (Month by Month)
A working online coach walks through the real six-month arc, month by month — the honest first check-in, the plateau, the month life falls apart — told through four real clients with verifiable results.
Fat loss & accountability
How Much Weight Can You Realistically Lose in 28 Days?
A coach who runs a 28-day programme gives the honest numbers: realistic weight loss by starting point, the week-one water-weight truth, and — the question nobody answers — how much actually stays off.
Fat loss & accountability
What Is TDEE? And How to Actually Use It to Lose Fat
TDEE explained in plain English by a working coach: the four things it's made of, TDEE vs BMR, and the part calculator sites skip — how to actually use the number, week by week, to lose fat.
Fat loss & accountability
How Far Below Your TDEE Should You Eat to Lose Weight?
300, 500 or 1,000 calories below TDEE? A working coach explains how to size your calorie deficit by how much you have to lose, the 1,200-calorie myth, and when a bigger deficit backfires.
Fat loss & accountability
How to Stay Consistent With Training When You're Genuinely Busy
Not another motivation listicle. A coach whose entire client base is busy professionals explains the four systems that keep training alive through salons, shop refurbs, new babies and work travel.
Everything lives on the blog, and Mac's vlogs are on YouTube.
Talk to Mac
When the free tools have you moving and you want a coach on it, it's one DM on Instagram. Send the word that fits and Mac answers personally:
Want Mac's emails too?
Grabbing either free tool above adds you to Mac's mailing list, where he writes straight-talking training and nutrition emails most days. Unsubscribe whenever you like — no hard feelings.