Free tools. To train and eat better.
Calculators and plans to get you started today, with no account or sign-up. When you want a plan that adapts to you, the app does the rest.
Calculators
- Calorie calculatorFree TDEE calculator: see how many calories you need a day to lose, maintain or gain weight, plus your BMR and the date you'll reach your goal.
- Protein calculatorFind out how much protein you need a day to lose fat, maintain or build muscle. With grams per meal and real food examples.
- Macro calculatorWork out your macros from your daily calories: grams of protein, carbs and fat to lose, maintain or gain weight, split per meal.
Workout plans for beginners
- Full body at the gym3 days, full body, 8 weeks. The best place to start.
- Home workout, no equipment30 minutes, 3 days, bodyweight only.
- Push pull legsPush, pull and legs. The next step after full body.
- Beginner 5K planFrom zero to 5K in 8 weeks, 3 runs a week.
- Hyrox for beginners8 weeks of running, strength and stations for your first race.
Out now
Start today. It's free.
Download it, create your account and do your first workout today. Your training plan is ready as soon as you sign up.
- Free to start
- 15 days of PRO on us
- iPhone and Android
- 5 languages
On your computer?
Point your phone's camera here. It opens the App Store on iPhone and Google Play on Android.
fit4eat.com/app