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Build your diet and fitness plan.
Answer eight quick questions. Your calories, protein, a day of meals and a week of movement appear instantly, and update as you change your answers.
Fill in age, sex, height and weight. Your plan appears here instantly and updates as you change answers.
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Step count and resting heart rate are the two numbers that matter, and any major-brand band tracks both well. You do not need the expensive model to walk more.
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Common questions
How does this plan split my calories between protein, carbs and fat?
Protein is set first, at roughly 1.6 grams per kilogram of body weight, because that is the amount that protects muscle while weight comes off. Fat is held at about a quarter of the total so hormones and satiety are covered. Carbohydrate takes whatever is left, which is why the plan looks different for an active person than a sedentary one. If you want the calorie number on its own, the calorie calculator gives it in a few seconds.
How much protein do I need a day?
A practical range is 1.2 to 1.6 grams per kilogram of body weight, which is more than most people eat. The higher end suits weight loss and strength building because protein protects muscle. In food terms it means a palm-size portion of protein at every meal: eggs, fish, chicken, beans, lentils, yogurt or paneer.
What is the best diet for weight loss?
The one you can repeat for a year. Studies comparing low-carb, low-fat and Mediterranean eating keep finding the same thing: adherence predicts results, not the diet name. Protein at every meal, half the plate vegetables, and fewer drinkable calories outperform any strict rule you will abandon by March.
How much exercise do I need a week?
The widely used target is 150 minutes of moderate activity a week, such as brisk walking, plus strength work twice a week. If you are starting from zero, even three 20 minute walks a week measurably improve blood pressure, blood sugar and mood. Build up gradually; consistency beats intensity.
Can I get a plan made for my specific health conditions?
Yes. The builder on this page gives a general plan from formulas. For a plan built around your labs, medicines, joints and daily routine, a doctor and a certified fitness coach prepare a written personal plan for $99, delivered within 24 hours, with one free adjustment in the first month.
Will this plan work if I am vegetarian or avoiding a food?
Yes. The builder takes allergies and foods you avoid and composes every suggestion from what is left, rather than printing a plan and adding a warning under it. Vegetarian and vegan protein targets are met with pulses, dairy or soy depending on what you have excluded. If an exclusion makes a target hard to reach, the plan says so instead of pretending.