Is this workout plan free?
Yes. The assessment, macro calculator and print option are free, with no account or email required.
Get Your Personalized Workout Plan
Answer eight questions for calorie estimates, daily macros and a training template matched to your schedule and equipment.
Free. No sign-up. 8 questions, 2 minutes.
Body details
Free tools. No sign-up. Your fitness inputs stay in your browser.
Your plan includes
A calorie starting point
A daily macro split
A weekly training template
From eight answers to a weekly plan
No account, email or fitness tracker needed. Keep the result in this tab or print a copy.
Answer 8 questions
Add body details, your goal and the equipment you have.
Get your numbers
See the calculation behind calories and macros.
Follow your plan
Start with a repeatable week and progress when ready.
Build a plan around your week
Eight answers set your estimates and training template. You can go back and change any answer.
Body details
Question 1 of 8
Free tools. No sign-up. Your fitness inputs stay in your browser.
Your plan, in one place
A starting template for your answers. Check your recovery and real-world progress before changing calories or training load.
These are estimates for general information only, not medical advice. Consult a healthcare professional if you have a medical condition.
Your plan. Made clear.
Calories, macros and a weekly routine belong together. Your real result is calculated from your own answers.
Example result · not your assessment
2,759kcal
128Protein
3training days
Example: age 30, male formula, 180 cm, 80 kg, moderate activity, maintenance.
Your Macro Calculator
Use your body weight and goal to split it into protein, fat and carbohydrate. Change a number and see the result.
2,000 kcal
128 g protein · 72 g fat · 210 g carbohydrate
Example: 80 kg, maintenance.
Questions before you start
Are my body details uploaded?
No. Calculations run in your browser, with answers held only in this tab. This site uses Google Analytics for visits and interactions. Custom events contain only a fixed tool name, never your body details or results.
How personalised is the plan?
It matches your answers to transparent formulas and a fixed training-template library. It does not assess injuries, movement quality or training history and is not a personal coach.
Can I change my answers or keep the result?
Yes. Go back to edit an answer, then complete the assessment again. Use Print / Save PDF to keep your result on your own device.
Can the assessment replace medical advice?
No. For a medical condition, injury, pregnancy, nursing or a history of disordered eating, get individual professional guidance.