FREE FITNESS RESOURCES.
BUILT TO BE USEFUL.
Practical tools to help you better understand your nutrition, training and progress. Start by calculating an estimated daily calorie and macronutrient target below.
CALORIE & MACRO CALCULATOR
Estimate your daily calorie needs and macronutrient targets based on your bodyweight, activity level and goal.
ENTER YOUR DETAILS
Enter your details below to estimate your daily calorie and macronutrient requirements.
YOUR ESTIMATED STARTING TARGET
HOW WAS THIS CALCULATED?
BMR is estimated using the Mifflin–St Jeor equation. An activity multiplier is then applied to estimate maintenance calories.
A STARTING POINT,
NOT A PRESCRIPTION
These figures are estimates based on population equations and activity assumptions. Your actual requirements may differ based on body composition, training volume, daily activity, recovery and individual response.
This calculator is intended for healthy adults aged 18+. It is not intended for pregnancy, breastfeeding, medical nutrition therapy, eating-disorder treatment or management of a health condition.
READY TO PUT YOUR TARGETS INTO ACTION?
Knowing your numbers is the starting point. Get a personalised approach built around your goals, training and lifestyle.
1RM CALCULATOR
Estimate your 1 rep max and useful training percentages based on the weight lifted and repetitions completed.
ENTER YOUR DETAILS
Enter the weight lifted and repetitions completed to estimate your 1 rep max.
TRAINING PERCENTAGES
Your 1RM is an estimate based on the weight and repetitions entered. Actual performance may vary depending on exercise, technique, fatigue and training experience.
RPE & RIR GUIDE
Understand how hard your sets should feel and how many good-quality reps you have left in reserve.
RPE & RIR EXPLAINED
Use RPE and RIR to gauge how hard a set feels and how close you are to muscular failure.
WHAT IS RPE?
RPE stands for Rate of Perceived Exertion. In resistance training, it is commonly used on a 1–10 scale to describe how difficult a set feels.
WHAT IS RIR?
RIR stands for Reps In Reserve. It estimates how many additional good-quality repetitions you could have completed before reaching muscular failure.
EXAMPLE
If your programme asks for 3 sets of 10 at RIR 2, choose a load where you can complete 10 controlled reps while feeling that approximately 2 more good-quality reps were possible.
If you finish the set and feel you could have completed another 5 reps, the load was probably too light. If you cannot complete another rep, you were closer to RIR 0.
TRAIN WITH INTENT
RIR is a skill. Your ability to judge proximity to failure generally improves with training experience. Focus on maintaining good technique and use RIR as a practical guide rather than an exact measurement.
RPE and RIR are subjective estimates and can be influenced by exercise selection, fatigue, training experience, technique and individual differences.
EXERCISE TEMPO GUIDE
Understand exercise tempo and how to control each phase of a repetition for better technique and consistency.
EXERCISE TEMPO EXPLAINED
Tempo tells you how quickly to perform each phase of a repetition. It helps improve control, consistency and exercise execution.
ECCENTRIC
Take 3 seconds to lower the weight or move into the stretched position.
PAUSE
Hold for 1 second in the stretched or bottom position.
CONCENTRIC
Take 2 seconds to lift the weight or shorten the working muscle.
TOP PAUSE
No deliberate pause before beginning the next repetition.
HOW THIS LOOKS IN PRACTICE
WHY USE TEMPO?
Tempo can help standardise how an exercise is performed, improve control and reduce unnecessary momentum.
DOES TEMPO HAVE TO BE EXACT?
Not perfectly. The aim is controlled and repeatable execution. Tempo should guide the repetition rather than turn every rep into a stopwatch exercise.
CONTROL THE REP
A slower tempo is not automatically better. Use the prescribed tempo to improve consistency and technique while still training with the appropriate load and effort.
Exercise tempo is one training variable. Progress still depends on factors such as appropriate loading, proximity to failure, exercise selection, technique, recovery and progressive overload.
BODY COMPOSITION & MEASUREMENTS
Understand and track changes in body composition using skinfold and girth measurements.
MEASURE CONSISTENTLY
Use the same measurement sites, equipment, technique and testing conditions each time. Where possible, measurements should be taken by the same person at approximately the same time of day.
4-SITE SKINFOLD
Durnin–Womersley method using biceps, triceps, subscapular and suprailiac skinfolds.
BICEPS
VERTICAL FOLDFront of the upper arm at the same midpoint level used for the triceps measurement, over the belly of the biceps.
TRICEPS
VERTICAL FOLDPosterior midline of the upper arm, midway between the shoulder and elbow landmarks.
SUBSCAPULAR
DIAGONAL FOLDJust below the inferior angle of the shoulder blade, following the natural diagonal direction of the skinfold.
SUPRAILIAC
DIAGONAL FOLDImmediately above the iliac crest, following the natural diagonal direction of the skinfold.
4-SITE CALCULATOR
Enter each skinfold measurement in millimetres.
7-SITE SKINFOLD
Jackson–Pollock method using seven skinfold locations for a more detailed assessment.
CHEST
DIAGONAL FOLDDiagonal fold between the anterior axillary line and nipple. Use the same landmark consistently between assessments.
MIDAXILLARY
VERTICAL FOLDOn the midaxillary line at approximately the level of the xiphoid process of the sternum.
TRICEPS
VERTICAL FOLDPosterior midline of the upper arm, midway between the shoulder and elbow landmarks.
SUBSCAPULAR
DIAGONAL FOLDJust below the inferior angle of the scapula following the natural diagonal fold of the skin.
ABDOMEN
VERTICAL FOLDVertical skinfold approximately 2 cm to the right of the umbilicus.
SUPRAILIAC
DIAGONAL FOLDImmediately superior to the iliac crest near the anterior axillary line, following the natural diagonal fold.
THIGH
VERTICAL FOLDAnterior midline of the thigh, approximately midway between the hip crease and the top of the kneecap.
7-SITE CALCULATOR
Enter each skinfold measurement in millimetres.
GIRTH MEASUREMENTS
Circumference measurements can be useful for monitoring changes in body size when skinfold testing is not required or appropriate.
SKINFOLDS
Useful for monitoring changes in subcutaneous fat when anatomical landmarks and tester technique are consistent.
GIRTH
Useful for monitoring changes in circumference associated with reductions in body size or increases in muscularity.
SCALE WEIGHT
Shows changes in total body mass but cannot determine where those changes have occurred.
PROGRESS PHOTOS
Provide a visual comparison that complements objective measurements and scale weight.
TRACK THE TREND
No single measurement tells the whole story. Compare repeated measurements taken under similar conditions and focus on the direction of change over time rather than any single result.
Skinfold-derived body-fat percentages are estimates rather than direct measurements of body fat. Results can be influenced by the prediction equation, tester technique, anatomical site placement, caliper use and individual characteristics.
SPECFIT RECIPE BUILDER
Choose from 12 practical recipes and scale each meal to suit your individual calorie target.
DON'T KNOW YOUR CALORIE TARGET?
Use the SPECFIT Calorie & Macro Calculator first to estimate your daily target, then decide how many calories you want to allocate to each meal.
Nutritional values are estimates calculated using representative food-composition data and products available in New Zealand. Values may vary between brands, varieties and preparation methods. Check the nutrition information on the products you use where precise tracking is required.