Methodology

Principles

Every number on this site comes from a published formula or a documented rule — not from a black box. Our planners are deterministic: the same inputs always produce the same result, and every parameter lives in a single configuration file that we review and version.

• Published equations (Mifflin-St Jeor, Katch-McArdle, Epley, Brzycki, Lombardi).
• Food composition data from USDA FoodData Central and TACO (Brazil).
• Training volume and frequency ranges drawn from peer-reviewed research and position stands.
• Conservative safety limits for adults, with extra caution for declared health conditions.

Nutrition

Energy needs start from BMR (Mifflin-St Jeor, or Katch-McArdle when body fat is provided) multiplied by an activity factor from 1.2 to 1.9. Goal adjustments range from −20% to +15%, deficits are capped at 25% of TDEE and 1000 kcal/day, and intake never goes below 1200 kcal (women) / 1500 kcal (men) or below BMR.

Protein targets are set per kg of body weight according to goal (1.6–2.2 g/kg for most active people), using an adjusted body weight when BMI is 30 or higher. Fat is 25–30% of energy (at least 0.6 g/kg); carbohydrates make up the rest.

Meal plans

Meals are built from templates (e.g. protein + carbohydrate + vegetables + fat) using foods that match your diet, allergies and dislikes. A bounded least-squares solver sizes each portion to hit your calorie and macro targets within realistic portion limits; a daily correction pass then redistributes any remaining difference. Food swaps keep the nutrient that matters for that food's role constant (e.g. carbohydrates for a rice-to-potato swap).

Workout plans

The generator scores every supported split (full body, upper/lower, push/pull/legs, hybrids and body-part splits) on weekly frequency per muscle, per-session volume limits, session duration and recovery between sessions, then selects exercises that match your equipment, experience and joint limitations. Weekly volume targets per muscle depend on level and goal, and compound exercises count as half a set for secondary muscles.

Limitations

All outputs are estimates for healthy adults. Individual metabolism, adherence and measurement error mean you should treat results as starting points and adjust based on real-world progress. Our tools are not designed for children, pregnancy, or managing medical conditions.