It takes your age, sex, height, weight and how active you are, then estimates how much energy your body uses in a typical day. From that it suggests a calorie range for your goal and splits it into protein, carbohydrate and fat. It also assembles a week of workouts and meals from its built-in libraries so the numbers turn into something you can act on.

What it does not do is measure anything. It cannot see your body composition, your hormones, your sleep, your stress, or your medical history, all of which affect your real needs.

The planner uses the Mifflin-St Jeor equation to estimate your basal metabolic rate, the energy your body uses at complete rest to run your heart, brain, lungs and everything else. That figure is then multiplied by an activity factor between 1.2 and 1.9 to estimate total daily energy expenditure.

Research on these equations generally finds them accurate to within roughly ten per cent for most adults, which on a 2,000 calorie day is a swing of about 200 calories in either direction. That is why the tool shows a range rather than a single number.

Body mass index is your weight in kilograms divided by your height in metres squared. For adults the standard categories are under 18.5 for underweight, 18.5 to 24.9 for the healthy range, 25 to 29.9 for overweight, and 30 or above for obesity.

BMI is a population-level screening measure, nothing more. It cannot tell muscle from fat, ignores where weight sits on the body, and is less reliable for very muscular people, older adults, pregnant women, and across different ethnic backgrounds where risk thresholds differ. A single BMI figure is not a diagnosis and not a verdict on your health.

Muscle mass is the biggest driver, since muscle costs more energy to maintain than fat. Beyond that, everyday movement outside of formal exercise varies enormously between individuals, and thyroid function, medication, sleep quality, age and genetics all shift the total.

The practical answer is to use the estimate as a starting point for two to three weeks, note roughly what happens on the scale and in your clothes, and adjust from there. Your own results are better data than any equation.

Protein is set between 1.4 and 1.8 grams per kilogram of body weight depending on your goal, which sits inside the range commonly recommended for active adults and for people eating in a calorie deficit. Fat is set at roughly 27 per cent of your calories, comfortably above the level needed for hormone production and vitamin absorption. Carbohydrate takes whatever calories remain, with a sensible minimum so the number never drops to something unworkable.

These splits are a reasonable default, not a rule. Many people do well with more carbohydrate and less fat, or the reverse. The calorie total matters far more than the exact ratio.

Choose a focus, the time you actually have, your current level and whatever equipment is within reach. The generator pulls matching exercises from the library and fills your time with sets, reps and rest already worked out, always opening with a warm-up and closing with a stretch.

If something looks unfamiliar, open the exercise to read the instructions and the form tip before trying it. Regenerate as often as you want. Rotating through different exercises is a good thing, not a sign you are doing it wrong.

Enter the calorie target you want to build a day around, choose how many meals suit your routine, and the planner assembles a combination that lands near that target while keeping protein reasonable. Totals for calories, protein, carbohydrate and fat are shown for the whole day, and portions are scaled in half-serving steps to fit.

Every meal has a swap button, so if you dislike one option or do not have the ingredients you can replace that meal alone and keep the rest of the day intact. Treat the portions as sensible approximations rather than laboratory measurements.

Weigh-ins and habit ticks are saved in your browser using local storage. Nothing is sent anywhere, there is no account, and no one else can see the entries. If you clear your browsing data, use a private window, or open the page on a different device, the history will not be there.

Weight moves for many reasons unrelated to fat, including water, salt, hormones and the timing of your last meal. Weigh under the same conditions and pay attention to the trend across two or three weeks rather than any single morning.

Yes. Every part of it is free with no account, no sign-up and no email address required. The whole tool runs inside your browser on this page, so there is nothing to install and nothing to subscribe to.

No. Your answers, weigh-ins and habit ticks are saved only in your own browser using local storage, and they are never uploaded. The planner makes no network requests at all once the page has loaded, so there is no server that could hold your data.

They are estimates from a well-established equation, typically within about ten per cent for most adults. That is close enough to be a genuinely useful starting point and not close enough to treat as a precise prescription. Use the range for two to three weeks, see what actually happens, then nudge it up or down by around 100 to 200 calories.

No. The default setting uses nothing but your body weight and a bit of floor space. If you happen to own dumbbells, a resistance band, or just have a sturdy chair, you can switch those on and the generator will include exercises that use them.

There are 130 exercises covering lower body, upper body, core, cardio, dumbbell, resistance band and mobility work, and 110 meals split across breakfast, lunch, dinner, snacks and lighter desserts. Every exercise includes instructions and a form tip, and every meal includes calories, protein, carbohydrate, fat, prep time and a short method.

Yes. Set your level to beginner and the generator will only pull exercises marked as beginner friendly, including plenty of low-impact options such as chair squats, incline push-ups, glute bridges and marching in place. Start with the shortest session length and add time once that feels comfortable rather than starting with the longest.

For most adults, somewhere around 0.25 to 1 per cent of body weight per week is a commonly suggested pace, which for many people works out at roughly half a kilogram. Faster is not better. Very aggressive deficits tend to cost you muscle, energy and consistency, which is why this planner will not build a plan below 1,200 calories for women or 1,500 for men and tells you when it has raised your target.

Because the deficit your inputs produced would have fallen below the safety floor described above. Rather than quietly plan a day that is too low to meet basic nutritional needs, the tool raises the figure to the floor and shows a note explaining that it did so.

Yes, the majority of the meals are vegetarian. In the library tab you can filter by vegetarian, high protein, lower calorie or quick to prepare, and you can combine that with a search term such as oats, lentil or paneer to find something specific.

Staying with the same set of exercises for three to four weeks gives you a chance to get better at them, which is what actually drives progress. Within that, aim to add a rep, add a set, slow the lowering phase or shorten your rest before you go looking for new movements. Regenerate whenever you are bored or something is not working for your body.

That is what the session length and days per week options are for. Sessions can be as short as fifteen minutes and the weekly plan can be built around as few as two training days. A short session you actually do beats an hour you keep postponing.

Yes. There is a metric and imperial switch at the top of the first step, and it converts whatever you have already typed rather than making you start again.

No. This planner is built for healthy adults aged 18 and over. If you are pregnant or breastfeeding, have a medical condition, take medication that affects appetite or metabolism, or have any history of disordered eating, please speak to a qualified healthcare professional and follow their guidance instead of a general calculator.

Day-to-day weight is mostly water, food volume, salt and hormones. It is completely normal for the scale to rise a kilogram or more for a few days while fat loss is still happening underneath. Look at the average across two or three weeks, and use non-scale signals as well, such as how clothes fit, energy levels and how the same workout feels.