What you get
Designed to look bought, priced at nothing
Three print sizes
A2 and A3 for home printers, plus 18×24" for a print shop or easel.
Fully editable
Change the wording in any free PDF editor — no design software needed.
High-resolution
Crisp 300 DPI vector text that stays sharp at poster size.
How to use it
From download to display in three steps
- Personalise. Open the PDF in Canva, Acrobat online or Apple Preview and edit the text.
- Print. Heavyweight matte card at home for A3 and under; a print shop for 18×24".
- Display. Frame it or stand it on an easel at your .
Top picks compared
| Pick | What you'll want | Best for | |
|---|---|---|---|
| Top pick | A4 heavyweight matte card | Protein log | Check price → |
| Protein | Protein powder whey unflavoured natural fitness UK | Hit target | Check price → |
| Food scale | Digital kitchen scale food weighing nutrition accurate | Be accurate | Check price → |
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Frequently asked questions
Why track protein, and how much do you need?
Protein matters for building and repairing muscle, recovery from exercise, and feeling full, so people who are training, trying to build or preserve muscle, or managing their weight often aim to hit a daily protein target — and tracking helps because most people underestimate how little they actually eat, especially at breakfast. How much you need varies with your body, goals and activity level, and general guidance differs from what's typical for someone doing serious strength training, so it's worth looking up advice suited to your situation rather than assuming. Practical tips: spread protein across meals rather than loading it all at dinner, and lean on easy whole-food sources like eggs, Greek yoghurt, beans, lentils, fish, chicken and dairy. A tracker simply makes the running total visible so you know whether you've hit your goal. This is general information, not personalised nutrition or medical advice — check with a GP or dietitian for tailored guidance, especially if you have any health conditions.
Is it really free?
Yes — no email, no sign-up.
Can I print it more than once?
Yes — print as many copies as you need.