Strong for life.
Programmes and nutrition built around your goal, your time and your life.
Calorie & macro calculator
Training is only half of it. Find your daily calories and macros for your goal, plus the programme that fits you best.
Estimates use the Mifflin–St Jeor equation (1990) and International Society of Sports Nutrition guidelines for healthy adults. They are not medical advice; check with your GP or a registered dietitian before making big changes to your diet.
How this works and the science behind it
Your resting energy use is estimated with the Mifflin–St Jeor equation, the most accurate predictive formula for adults in independent reviews (Frankenfield et al., J Am Diet Assoc, 2005). It's multiplied by a standard activity factor to estimate your daily needs.
Fat-loss targets use a moderate deficit of 10–20%, which keeps weight loss within the 0.5–1 kg a week that health services such as the HSE and NHS recommend. Your calories are never set below your estimated resting needs, and never below 1,500 kcal a day. Muscle-gain targets use a small surplus of 5–10% to limit fat gain.
Protein is set at 1.6–2.2 g per kg of body weight, in line with the International Society of Sports Nutrition position stand (Jäger et al., 2017). For higher body weights it's based on a healthy reference weight so the target stays realistic. Fat is set at about 25–30% of calories, within the 20–35% range recommended by EFSA. Carbohydrates fill the rest, and fibre is set at 14 g per 1,000 kcal.
These are estimates for healthy adults, not medical advice. Track your weight and energy for 2–3 weeks and adjust by 100–200 kcal if needed.
Programmes
THE ANYWHERE WORKOUT
A workout you can use anywhere, anytime. Structured for beginners who want to get the body moving and kickstart some weight loss. Use this workout along with your calorie deficit and watch the weight drop off you.
Free
GLUTE LAB
Six weeks to stronger glutes and a stronger posterior chain: three focused lower-body gym sessions a week, with a video demo for every move. Launch price, goes up to €29 after launch on 11 November. Pairs well with Unlock.
€19.00
STRONG FOR LIFE
Your 12-week strength transformation: four gym sessions a week, moving from technique to muscle to real strength, with a test at the end. Launch price, goes up to €49 after launch on 11 November. Pairs well with Unlock and Glute Lab.
€35.00
UNLOCK
Four weeks to move better and build a stronger core, at home: four short 20–25 minute sessions a week, alternating mobility and core. Launch price, goes up to €15 after launch on 11 November. Pairs well with any programme.
€9.00
PRIME TIME 50+
Eight weeks to keep your muscle, bones, balance and energy: three full-body sessions a week plus a daily 10-minute walk. Launch price, goes up to €35 after launch on 11 November. Pairs well with Unlock.
€25.00
IGNITE FULL BODY
This program is suitable for those who are new to the gym and want something that only requires minimal equipment and some personal space. It includes 3 FULL BODY STRENGTH sessions, with a video demo of every movement in each session.
€20.00
TIME-CRUNCH FULL BODY
A Full Body 20 minute workout plan for when you’re pushed for time. It includes 3x 20 minute sessions with instructions and a video demonstration of every exercise.
€20.00
8-WEEK RESET
An 8-week plan with 3 strength days, 2 cardio and movement days, a recovery day and a rest day every week. Includes a start guide, progress tracker, nutrition tips and a video demo for every exercise.
€49.00
Hi, I'm Coach Ciara.
I spent years supporting people through hard times, and training has been my constant all along. Now I help you get stronger with simple plans that fit your life.