{"id":35,"date":"2026-09-30T15:33:41","date_gmt":"2026-09-30T15:33:41","guid":{"rendered":"https:\/\/adnanthemes.com\/fitnfo\/plan-builder\/"},"modified":"2026-09-30T15:59:13","modified_gmt":"2026-09-30T15:59:13","slug":"plan-builder","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/fitnfo\/plan-builder\/","title":{"rendered":"Plan Builder"},"content":{"rendered":"\n<section class=\"fx-pagehero\"><div class=\"fx-wrap\"><span class=\"fx-eyebrow\">FitNFO Coach &middot; Plan Builder<\/span><h1>Your weekly workout and meal plan in 30 seconds<\/h1><p>Enter your age, weight, height and goal. Get calorie and macro targets, a training schedule, a 7-day meal plan and a printable report &mdash; then track your progress over time.<\/p><\/div><\/section>\n\n\n\n<section class=\"fx-sec fx-sec--tight\"><div class=\"fx-wrap\"><div class=\"fnc\" data-fnc>\n\t<form class=\"fnc-form\" novalidate>\n\t\t<div class=\"fnc-form__head\">\n\t\t\t<h3>Build my plan<\/h3>\n\t\t\t<p>Tell us a little about you. Your plan is generated instantly and never leaves your browser history unless you save it.<\/p>\n\t\t<\/div>\n\n\t\t<div class=\"fnc-units\" role=\"group\" aria-label=\"Units\">\n\t\t\t<label><input type=\"radio\" name=\"units\" value=\"metric\" checked> Metric (kg, cm)<\/label>\n\t\t\t<label><input type=\"radio\" name=\"units\" value=\"imperial\"> Imperial (lb, ft\/in)<\/label>\n\t\t<\/div>\n\n\t\t<div class=\"fnc-grid\">\n\t\t\t<div class=\"fnc-f\"><label for=\"fnc-goal\">Goal<\/label>\n\t\t\t\t<select id=\"fnc-goal\" name=\"goal\"><option value=\"lose\">Lose fat<\/option><option value=\"gain\">Build muscle<\/option><option value=\"maintain\">Stay fit &amp; maintain<\/option><\/select><\/div>\n\t\t\t<div class=\"fnc-f\"><label for=\"fnc-sex\">Sex<\/label>\n\t\t\t\t<select id=\"fnc-sex\" name=\"sex\"><option value=\"male\">Male<\/option><option value=\"female\">Female<\/option><\/select><\/div>\n\t\t\t<div class=\"fnc-f\"><label for=\"fnc-age\">Age (years)<\/label>\n\t\t\t\t<input id=\"fnc-age\" name=\"age\" type=\"number\" min=\"18\" max=\"75\" value=\"30\" inputmode=\"numeric\"><\/div>\n\n\t\t\t<div class=\"fnc-f fnc-m\"><label for=\"fnc-weight\">Weight (kg)<\/label>\n\t\t\t\t<input id=\"fnc-weight\" name=\"weight\" type=\"number\" min=\"35\" max=\"250\" step=\"0.1\" value=\"75\" inputmode=\"decimal\"><\/div>\n\t\t\t<div class=\"fnc-f fnc-i\" hidden><label for=\"fnc-weight-lb\">Weight (lb)<\/label>\n\t\t\t\t<input id=\"fnc-weight-lb\" name=\"weight_lb\" type=\"number\" min=\"77\" max=\"550\" step=\"0.1\" value=\"165\" inputmode=\"decimal\"><\/div>\n\n\t\t\t<div class=\"fnc-f fnc-m\"><label for=\"fnc-height\">Height (cm)<\/label>\n\t\t\t\t<input id=\"fnc-height\" name=\"height\" type=\"number\" min=\"120\" max=\"230\" value=\"172\" inputmode=\"numeric\"><\/div>\n\t\t\t<div class=\"fnc-f fnc-i\" hidden><label>Height (ft \/ in)<\/label>\n\t\t\t\t<div class=\"fnc-ftin\"><input name=\"ft\" type=\"number\" min=\"4\" max=\"7\" value=\"5\" aria-label=\"Feet\"><input name=\"inch\" type=\"number\" min=\"0\" max=\"11\" value=\"8\" aria-label=\"Inches\"><\/div><\/div>\n\n\t\t\t<div class=\"fnc-f fnc-m\"><label for=\"fnc-target\">Target weight (kg) <em>optional<\/em><\/label>\n\t\t\t\t<input id=\"fnc-target\" name=\"target\" type=\"number\" min=\"35\" max=\"250\" step=\"0.1\" placeholder=\"e.g. 68\"><\/div>\n\t\t\t<div class=\"fnc-f fnc-i\" hidden><label for=\"fnc-target-lb\">Target weight (lb) <em>optional<\/em><\/label>\n\t\t\t\t<input id=\"fnc-target-lb\" name=\"target_lb\" type=\"number\" min=\"77\" max=\"550\" step=\"0.1\" placeholder=\"e.g. 150\"><\/div>\n\n\t\t\t<div class=\"fnc-f\"><label for=\"fnc-activity\">Daily activity (outside workouts)<\/label>\n\t\t\t\t<select id=\"fnc-activity\" name=\"activity\"><option value=\"sedentary\">Mostly sitting (desk job)<\/option><option value=\"light\" selected>Light (some walking)<\/option><option value=\"moderate\">Moderate (on my feet)<\/option><option value=\"active\">Very active (physical job)<\/option><\/select><\/div>\n\t\t\t<div class=\"fnc-f\"><label for=\"fnc-days\">Workout days per week<\/label>\n\t\t\t\t<select id=\"fnc-days\" name=\"days\"><option>2<\/option><option>3<\/option><option selected>4<\/option><option>5<\/option><option>6<\/option><\/select><\/div>\n\t\t\t<div class=\"fnc-f\"><label for=\"fnc-level\">Experience<\/label>\n\t\t\t\t<select id=\"fnc-level\" name=\"level\"><option value=\"beginner\">Beginner<\/option><option value=\"intermediate\">Intermediate<\/option><\/select><\/div>\n\t\t\t<div class=\"fnc-f\"><label for=\"fnc-equip\">Where do you train?<\/label>\n\t\t\t\t<select id=\"fnc-equip\" name=\"equip\"><option value=\"gym\">Gym<\/option><option value=\"home\">Home with dumbbells \/ bands<\/option><option value=\"none\">Home, no equipment<\/option><\/select><\/div>\n\t\t\t<div class=\"fnc-f\"><label for=\"fnc-diet\">Eating style<\/label>\n\t\t\t\t<select id=\"fnc-diet\" name=\"diet\"><option value=\"standard\">Everything (no pork)<\/option><option value=\"vegetarian\">Vegetarian<\/option><option value=\"vegan\">Vegan<\/option><\/select><\/div>\n\t\t<\/div>\n\n\t\t<label class=\"fnc-check\"><input type=\"checkbox\" name=\"pregnant\" value=\"1\"> I am pregnant or breastfeeding<\/label>\n\t\t<label class=\"fnc-check\"><input type=\"checkbox\" name=\"consent\" value=\"1\"> I understand this is an educational estimate, not medical advice.<\/label>\n\n\t\t<div class=\"fnc-error\" role=\"alert\" hidden><\/div>\n\t\t<button type=\"submit\" class=\"fnc-btn fnc-btn--primary\">Generate my plan<\/button>\n\t<\/form>\n\n\t<div class=\"fnc-out\" hidden aria-live=\"polite\"><\/div>\n<\/div>\n\t\t<\/div><\/section>\n\n\n\n<section class=\"fx-sec fx-sec--soft\"><div class=\"fx-wrap\"><div class=\"fx-head fx-center\"><span class=\"fx-eyebrow\">How it works<\/span><h2 class=\"fx-h2\">Personal, private and instant<\/h2><p class=\"fx-lead\">Built on the same trusted formulas as the FitNFO calculators.<\/p><\/div><div class=\"fx-grid fx-grid--3\"><div class=\"fx-card\"><span class=\"fx-ico\"><svg viewBox=\"0 0 24 24\" aria-hidden=\"true\"><path d=\"M13 2 4 14h7l-1 8 9-12h-7z\"\/><\/svg><\/span><h3>Instant targets<\/h3><p>BMR, maintenance calories, calorie target and macros are calculated from your age, weight, height, activity and goal.<\/p><\/div><div class=\"fx-card\"><span class=\"fx-ico\"><svg viewBox=\"0 0 24 24\" aria-hidden=\"true\"><path d=\"M3 3v18h18\"\/><path d=\"m7 15 4-5 3 3 5-7\"\/><\/svg><\/span><h3>Weekly schedule<\/h3><p>A strength, cardio and rest schedule that matches your training days, experience level and equipment.<\/p><\/div><div class=\"fx-card\"><span class=\"fx-ico\"><svg viewBox=\"0 0 24 24\" aria-hidden=\"true\"><path d=\"M12 3 4 6v6c0 5 3.5 8 8 9 4.5-1 8-4 8-9V6z\"\/><path d=\"m9 12 2 2 4-4\"\/><\/svg><\/span><h3>History stays private<\/h3><p>Save plans in your own browser, compare them over time and print a report. Nothing is sent to a third party.<\/p><\/div><\/div><\/div><\/section>\n\n\n\n<section class=\"fx-sec\"><div class=\"fx-wrap\"><div class=\"fx-head fx-center\"><span class=\"fx-eyebrow\">Also in FitNFO Coach<\/span><h2 class=\"fx-h2\">Go from plan to plate<\/h2><p class=\"fx-lead\">Look up any food, log it in your diary and ask the assistant anything.<\/p><\/div><div class=\"fx-grid fx-grid--2\"><div class=\"fx-card\"><span class=\"fx-ico\"><svg viewBox=\"0 0 24 24\" aria-hidden=\"true\"><path d=\"M12 3s6 6.5 6 11a6 6 0 0 1-12 0c0-4.5 6-11 6-11z\"\/><\/svg><\/span><h3>Food Lookup &amp; diary<\/h3><p>Calories, macros, vitamins, minerals, ingredients and allergens for whole foods and packaged products.<\/p><p style=\"margin-top:14px\"><a href=\"https:\/\/adnanthemes.com\/fitnfo\/food-lookup\/\" style=\"font-weight:800\">Open Food Lookup &rarr;<\/a><\/p><\/div><div class=\"fx-card\"><span class=\"fx-ico\"><svg viewBox=\"0 0 24 24\" aria-hidden=\"true\"><path d=\"M21 12a8 8 0 0 1-11.6 7.1L3 21l1.9-6.4A8 8 0 1 1 21 12z\"\/><\/svg><\/span><h3>FitNFO Assistant<\/h3><p>Exercise how-tos, diet explanations and answers about the plugin, available on every page via the chat bubble.<\/p><p style=\"margin-top:14px\"><a href=\"https:\/\/adnanthemes.com\/fitnfo\/assistant\/\" style=\"font-weight:800\">Talk to the assistant &rarr;<\/a><\/p><\/div><\/div><p class=\"fx-center\" style=\"margin-top:28px;color:#5b6078;font-size:.9rem\">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.<\/p><\/div><\/section>\n\n\n\n<section class=\"fx-sec fx-sec--soft\"><div class=\"fx-wrap\"><div class=\"fx-cta\"><h2>Prefer to start from a photo?<\/h2><p>Upload a full-body photo and get posture insights, corrective exercises and a plan. Analysed privately in your browser.<\/p><div class=\"fx-actions\"><a class=\"fx-btn fx-btn--light\" href=\"https:\/\/adnanthemes.com\/fitnfo\/photo-coach\/\">Try the Photo Coach<\/a><\/div><\/div><\/div><\/section>\n\n\n","protected":false},"excerpt":{"rendered":"<p>FitNFO Coach &middot; Plan Builder 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 &mdash; then track your progress over time. How it works Personal, private and instant Built on the same [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-35","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/pages\/35","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/comments?post=35"}],"version-history":[{"count":2,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/pages\/35\/revisions"}],"predecessor-version":[{"id":42,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/pages\/35\/revisions\/42"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/media?parent=35"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}