Workout Plan Calculator
Create your custom fitness plan. Calculate daily calorie needs, macronutrients, and get a personalized workout schedule based on your goals, age, weight, and activity level.
Step 1: Personal Information
30
75 kg
175 cm
About Your Metrics
Age, weight, height, and gender are used to calculate your Basal Metabolic Rate (BMR) – the calories your body needs at rest.
Step 2: Fitness Goals
4 days
Setting Realistic Goals
Aim for 0.5-1kg weight loss/gain per week for sustainable results. Your workout schedule will be tailored to your available days and fitness level.
Your Personalized Workout Plan
Nutrition Summary
Workout Schedule
Macronutrients
Daily Calorie Target
2,350
Based on your goal to maintain weight
BMR (Basal Metabolic Rate)
1,750 kcal
TDEE (Total Daily Energy Expenditure)
2,350 kcal
Weekly Weight Change
0 kg/week
Goal Timeline
Maintenance
Weekly Workout Schedule
| Day | Focus Area | Exercises | Duration |
|---|
Daily Macronutrient Breakdown
Macronutrient Guidelines
Protein: 1.6-2.2g per kg body weight
Protein supports muscle repair and growth. Aim for higher intake if you’re focused on muscle gain or intense training.
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