Health disclaimer
Last updated 28 October 2026.
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PixelPT, its website, articles and calculators provide general information about fitness, nutrition and recovery. They aren't medical advice and don't replace a doctor, physiotherapist, registered dietitian or other qualified professional.
Speak to a professional first if you
- are pregnant or breastfeeding
- have a medical condition or take medication
- have a history of disordered eating
- are returning from a significant injury or surgery
Injuries and pain
Stop an exercise that causes sharp or worsening pain. Pain that doesn't settle, numbness, or loss of strength needs a clinician.
Eating and body image
Tracking food and weight doesn't suit everyone. If it makes you anxious or you feel it's taking over, stop and talk to someone. In the UK, the charity Beat offers support at beateatingdisorders.org.uk, and its helpline is 0808 801 0677.
Estimates
Calorie, protein and load figures are estimates based on research averages. Individual needs vary.