Although your Vitamin D levels will be affected by daily sunlight exposure, how strong the sunlight is and how covered up you are (with clothing or sun cream). Going into the winter months there is absolute nothing wrong with taking a ‘little’ supplemental Vitamin D3 in the autumn to spring months. In fact, it is recommended if you live in the UK.

Even when we have tested peoples Vitamin D levels in summer, we often find these are suboptimal and could do with a little assistance. I 100% fall into this category.

Well how much supplemental Vitamin D do you need? Simple, put your weight in kg into our calculator and it will do the rest!

You might be surprised at the result, especially in the context of the amounts found in most supplements.

The calculator here reports in both iu (international units) and μg (micrograms) as you may find one or the other on packaging labels! 

This calculator will be help you to quickly estimate your basal metabolic rate (BMR), how many calories you need at rest and also your total daily energy expenditure (TDEE) and therefore provides and estimate of your calorie needs. .

Simply add your age, weight in kg, height and select your gender, then select from the drop down menu’s for exercise and activities of daily living (ADL’S).

Add as many as you like (make sure you put the duration of each actiivty in minutes), click ‘Calculate TDEE) and it will do the rest.

NOTE: WHEN PUTTING IN EXERCISE & ACTIVITY MINUTES, IT IS IMPORTANT TO PUT IN THE TIME SPENT ACTUALLY EXERCISING. FOR EXAMPLE, IF YOU WEIGHT LIFT FOR 2 HOURS, YOU MIGHT ONLY BE ACTIVELY LIFTING FOR 30 MINUTES. THIS IS THE NUMBER YOU WANT TO PUT IN!

This calculator helps you get a reasonable estimate of your weekly training volume.

To calaculte this we simply input a list of the training sessions (including strength) you have done that week.

The duration of the session in minutes and on a scale of 1-10 how hard you found that session. This concept is used by other training apps with more advance analytics but this 100% works well enough for the following purposes:

1. Estimate current volumes.

2. Calculate how changes to training potentially effect your training volume.

3. What is your maximum volume you can handle when you can’t prgress your training anymore without feeling overworked and under-recovered.