Calorie & protein calculator
Your daily calories and protein target for fat loss, muscle or maintenance, worked out the way Stevie does it in a consult.
Free tools
Work it out before you message.
Sixteen tools and downloads, no sign-up. Pick what you are after and the page puts them in order. Send Stevie the result and the consult is half done already.
Start here
What are you after?
- Sanctuary Score. Ten questions, a number out of 100, the one thing to fix first.
- Which package fits me? Five questions, a straight answer.
- 8 weeks, honestly. What the package does week by week, and what it does not.
- Train tonight? Which class is next and how hard to go at it.
- Health questionnaire. Fill it in once and it reaches Stevie in one message. Then the consult is half done.
- Calorie and protein calculator, set to fat loss. Your numbers, worked out the way Stevie does it.
- Drink calculator. A normal week of drinks, and what it costs you.
- Protein cheat sheet. 30g of protein in 25 everyday foods.
- Recipe bank, then the shopping list writes itself.
- Meal builder. Add what is on the plate and watch it add up against your target.
- Which package fits me?, then the health questionnaire. Message Stevie with the numbers.
- Calorie and protein calculator, set to muscle. Strength needs food.
- Gym words explained. Sets, reps, RPE and tempo in one plain sentence each.
- Sanctuary Score. Where you are now, so week eight has something to beat.
- Which package fits me? The Sanctuary Strength class or one-to-one Personal Training.
- Health questionnaire. Then message Stevie and say PT or 8 WEEK.
- The 6am starter plan. Your first week of early classes on two pages.
- First-week planner. The timetable on one page with space for your three sessions.
- Train tonight? Sleep, stress, energy, and which class is next.
- Calorie and protein calculator. Eating around a rota is most of the battle.
- Which package fits me?, then the health questionnaire. Message Stevie with your shift pattern.
- Body map. Tap where it hurts and see how we train around it. Coaching, not medicine.
- Train tonight? How hard to go on a day you feel it.
- Which package fits me? Coming back from an injury usually starts one-to-one.
- Health questionnaire. Put the injury in it, and any GP or physio advice. Then message Stevie.
- Everything for your eight weeks is in the members area: the progress tracker, photo compare, the nutrition guide, the food log and the crew wall.
- The password is the one Stevie gave you at the start. It stays saved on your phone.
- Sore or wobbling? Message Stevie, don't disappear.
All the tools
Which package fits me?
Answer five quick questions and get a straight recommendation: 8-Week Package or one-to-one PT.
Sanctuary Score
Ten questions, a score out of 100, and the one thing to fix first.
Drink calculator
A normal week of drinks in units and calories, and what it costs you.
Shopping list
Tick the meals from the recipe bank and the list writes itself.
Meal builder
Add what is on the plate and watch calories, protein, carbs and fat add up against your target.
Body map
Tap where it hurts and see how we train around it. Coaching, not medicine.
Mood check-in
One to five, a word from me, and the support numbers that matter on a bad day.
Train tonight?
Sleep, stress, energy. Which class is next and how hard to go at it.
Health questionnaire
The pre-session health questions, sent to Stevie in one message.
Protein cheat sheet
30g of protein in 25 everyday foods, and how much you need.
High-protein recipe bank
Supermarket ingredients, under £3 a portion, most under 20 minutes.
The 6am starter plan
Your first week of early classes on two pages. Message 6AM PLAN and it lands on your phone.
8 weeks, honestly
What the 8-Week Package does week by week, and what it does not. Message 8 WEEKS PDF.
First-week planner
The live timetable on one page with space for your three sessions. Print it or save it to your phone.
Gym words explained
HIIT, EMOM, RPE, deload: thirty terms in one plain sentence each.
Your results
Everything the tools worked out, on this phone only, with one tap to send Stevie the lot.
Members: your plans, nutrition guide and updates live in the members area. Stevie gives you the password when you start.
When you want a hand with it: Message Stevie, free ten-minute chat
Questions
Do I have to sign up or give an email address?
No. Nothing on this page asks for a name or an email, and there is no account to make. Every tool runs in your browser; the answers are saved on your phone and nowhere else. You can close the tab and they are still there next time, and you can clear them whenever you like.
Are the tools only for clients?
No, they are open to anyone. Two of them, the 8-week tracker and the photo compare, need the members password because they hold a client's own numbers; everything else on this page is free to use whether you ever come to the gym or not.
How accurate is the number a tool gives me?
It is a starting point, worked out the same way Stevie works it out in a consult. It is not a plan. What it is good for is showing you roughly where you are, so the free ten-minute consult starts from a number instead of from nothing. Send Stevie the result and the consult is half done already.