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 a coach who publishes his own — £249/month, stated up front.
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.
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.