Build My Plan: Free Personalized Workout & Diet Plan
Answer a few questions about your body and goals. In seconds you get your BMI, daily calories, macros, water target, healthy weight range, and the workout program and meal plan that fit you. Switch between lb/ft and kg/cm at the top of the page.
How the plan builder works
Your plan is built in five steps, using the same methods many personal trainers and dietitians use:
- Body mass index (BMI) = weight (kg) ÷ height (m)². It is a quick screening number for weight category. It does not measure body fat directly, so muscular people may get a "high" BMI.
- Basal metabolic rate (BMR) is calculated with the Mifflin-St Jeor equation: men = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; women = the same formula − 161.
- Total daily energy expenditure (TDEE) = BMR × your activity factor (1.2 to 1.9).
- Goal calories: we subtract 10–25% for fat loss or add 10–15% for muscle gain, with a safety floor of 1,200 calories for women and 1,500 for men.
- Macros: protein of 1.6–2.0 g per kg of body weight, about 27% of calories from fat, and the remaining calories from carbohydrates.
What gym trainers usually ask you (and why)
| Information | Why it matters |
|---|---|
| Gender | Men and women have different average muscle mass and metabolic rates, which changes the BMR formula. |
| Age | Metabolic rate slowly declines with age, and recovery needs change. |
| Height & weight | Used for BMI, BMR, healthy weight range and protein needs. |
| Activity level | The biggest factor in how many calories you burn beyond your BMR. |
| Goal | Decides whether you need a deficit, maintenance or a surplus. |
| Training location | Home or gym decides the equipment and exercises in your program. |
| Experience | Beginners need simpler programs with fewer sets; advanced lifters need more volume and variety. |
| Days per week | Determines which training split fits your schedule. |
We deliberately do not ask for your name, email, phone number or address. You get a complete plan without sharing any personal information.
After you get your plan
Follow the recommended program and meal plan for 2–4 weeks and track three things: your average morning body weight, your strength on the main exercises, and how your clothes fit. If you are losing weight faster than about 1% of body weight per week, add 150–200 calories. If the scale has not moved in 3 weeks while you are aiming for fat loss, subtract 150–200 calories or add 2,000 daily steps. Re-run the plan builder whenever your weight changes by about 10 lb (5 kg).
Frequently asked questions
Is the plan builder accurate?
It uses the Mifflin-St Jeor equation, which research has found to be one of the most accurate formulas for estimating resting energy needs in healthy adults. Still, every body is different, so treat the result as a starting point and adjust based on your real progress over 2–4 weeks.
Do you store my data?
No. The calculation happens in your browser. Nothing you type is sent to our servers or stored by us.
Why is protein based on my weight?
Protein needs scale with body size and muscle mass. For people with a high BMI, we base protein on a healthy reference weight so the target stays realistic.
Can teenagers use this tool?
The tool is designed for adults aged 18 and over. Teenagers are still growing and should not diet without guidance from a doctor or registered dietitian.
What if I am pregnant or breastfeeding?
Do not use calorie-deficit numbers during pregnancy or breastfeeding. Speak to your doctor or midwife about your energy needs.