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Calculators, meal plans and workout plans based on published formulas and training principles. Plan, edit and download — without creating an account.
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Tools
Everything you need, in one place
Planners that do the maths for you, plus calculators for every question.
Meal Plan Generator
Complete meal plan with swaps that keep your macros.
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Workout Plan Generator
A weekly split built around your time and equipment.
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How it works
From zero to a full plan in 4 steps
- 1
Calculate
Estimate your calories, macros and protein with transparent formulas.
- 2
Plan
Generate a meal plan and a workout split tailored to your goal and schedule.
- 3
Adjust
Swap foods and exercises — totals and training volume update instantly.
- 4
Take it with you
Download your plan as a PDF to keep it — the page itself forgets everything when you close the tab.
A real plan — not a template.
Every portion is calculated to hit your targets. Swap any food for an equivalent one and the totals update instantly.
- Food swaps that keep protein, carbs or fat
- Weekly volume per muscle, explained
- Free PDF download of your plan
Recipes
Popular recipes
Macros calculated from real ingredients. Add any recipe to your plan in one click.
517kcal
44 gprotein
High-Protein Pancakes
Fluffy oat and banana pancakes boosted with whey — about 40 g of protein in one plate.
C 52 gF 15 gper serving
395kcal
27 gprotein
Protein Overnight Oats
No-cook oats with Greek yogurt, chia and blueberries — prep it tonight, eat it tomorrow.
C 57 gF 7 gper serving
677kcal
64 gprotein
High-Protein Chicken Pasta
Tomato and spinach pasta with grilled chicken and parmesan — a balanced dinner ready in 25 minutes.
C 70 gF 15 gper serving
Workouts
Popular workout plans
Proven programmes for every schedule — or generate your own.
Beginner Workout Plan (3 Days, Full Body)
Three full-body sessions per week built around simple, safe exercises. Every major muscle is trained three times a week with moderate volume — the fastest way to learn technique and build a base.
3 days/week
2-Day Full-Body Workout Plan
Short on time? Two full-body sessions still train every muscle twice a week — enough to build strength and muscle when effort is high.
2 days/week
3-Day Workout Plan (Full Body + Upper/Lower)
A hybrid for intermediate lifters: one full-body day plus an upper and a lower day. Major muscles are trained twice a week while each session stays under an hour.
3 days/week
4-Day Upper/Lower Workout Plan
The most popular intermediate split: two upper and two lower days. Every muscle is trained twice a week with enough recovery between sessions.
4 days/week
Guides
Guides
Clear, referenced answers to the questions everyone asks.
Weight loss 7 min read
How to Lose Fat Without Losing Muscle: An Evidence-Based Guide
To lose fat while keeping muscle, eat about 15–25% below maintenance, aim for roughly 1.6–2.2 g of protein per kg of body weight per day (the higher end when you are lean or in a larger deficit) and keep lifting with heavy, challenging loads. Losing about 0.5–1% of your body weight per week is fast enough to see progress and slow enough to protect muscle and performance.
Weight loss 6 min read
Weight Loss Plateau: Why It Happens and How to Break It
Most weight loss plateaus come from a mix of water retention hiding fat loss, a lower calorie burn at your new, lighter weight, less everyday movement and portions slowly creeping up. Before cutting food further, check your weekly averages over 2–3 weeks, recalculate your needs at your current weight and then adjust by about 100–200 kcal per day or add daily steps.
Weight loss 6 min read
How to Lose Belly Fat: What Actually Works (and What Doesn't)
You can't burn belly fat by training your abs; fat comes off the whole body when you're in a sustained calorie deficit. Combining a moderate deficit with resistance training, regular cardio, enough sleep and less alcohol reduces overall fat, and exercise is particularly good at shrinking the deeper visceral fat linked to health risk. Track your waist circumference, not just your weight.
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Frequently asked questions
Is it really free?
Yes — and it always will be. All calculators, meal plans, workout plans and PDFs are free, with no premium plan and no paywall. We will never charge you. The site is supported by clearly labelled ads and affiliate links.
Do I need to create an account?
No. Plans are generated in your browser and disappear when you close the tab. Download the PDF to keep yours.
Is this an AI coach?
No. Plans are built by transparent algorithms, published formulas and a structured food and exercise database — so results are consistent and explainable.
Is this medical advice?
No. Our tools provide general estimates for healthy adults. If you're pregnant, have a medical condition or a history of eating disorders, consult a professional.
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