Your weekly workout and meal plan in 30 seconds
Enter your age, weight, height and goal. Get calorie and macro targets, a training schedule, a 7-day meal plan and a printable report — then track your progress over time.
Personal, private and instant
Built on the same trusted formulas as the FitNFO calculators.
Instant targets
BMR, maintenance calories, calorie target and macros are calculated from your age, weight, height, activity and goal.
Weekly schedule
A strength, cardio and rest schedule that matches your training days, experience level and equipment.
History stays private
Save plans in your own browser, compare them over time and print a report. Nothing is sent to a third party.
Go from plan to plate
Look up any food, log it in your diary and ask the assistant anything.
Food Lookup & diary
Calories, macros, vitamins, minerals, ingredients and allergens for whole foods and packaged products.
FitNFO Assistant
Exercise how-tos, diet explanations and answers about the plugin, available on every page via the chat bubble.
FitNFO Coach provides educational estimates only and is not medical advice. If you are pregnant, under 18, over 75 or have a medical condition, please consult a qualified professional.
Prefer to start from a photo?
Upload a full-body photo and get posture insights, corrective exercises and a plan. Analysed privately in your browser.