Slobiq Health / Plans and progress / Fitness planner
Fitness planner
Pick a goal, enter your details and how often you can train. You get a daily nutrition target and a weekly plan.
These are general estimates, not medical advice, and they do not replace a doctor, dietitian or trainer. If you are pregnant, under 18, have a health condition or take medication, talk to a professional before changing your diet or training.
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About this tool: Fitness planner
The planner combines several tools into one plan. It estimates your maintenance calories with the Mifflin-St Jeor equation, then adjusts them for your goal: about 20% below for fat loss (never below a safe minimum), about 10% above for muscle gain, and no change for maintenance or general fitness.
Protein is set per kilogram of body weight for the goal, fat is 25% of calories and the rest goes to carbohydrates. The weekly schedule is a simple template matched to the number of training days. It is a starting point for healthy adults, not medical advice or a personal coaching plan.
Formula
Maintenance = BMR × activity factor, with BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women). Target = maintenance × (1 + goal adjustment). Protein = kg × g/kg for the goal. Fat = 25% of calories ÷ 9. Carbs = the remaining calories ÷ 4. Water ≈ 33 ml × kg + 300 ml.
Worked example
A man, 35, 85 kg, 180 cm, moderately active, wants fat loss with 3 training days. Maintenance is 2,798 kcal, the target 2,238 kcal (−20%), with 170 g protein, 250 g carbs and 62 g fat, about 3.1 litres of water and 225 minutes of cardio a week.
Sources and accuracy
- Formulas and sources last reviewed
- Accuracy
- An estimate from published formulas. Real needs differ between people, so treat it as a starting point and adjust to how your body responds.
Frequently asked questions
How fast should I lose weight?
About 0.25 to 0.75 kg a week is a common, sustainable pace. Faster loss often costs muscle and is harder to keep up.
Can I use this if I am under 18 or pregnant?
No. The planner is for healthy adults. Young people, pregnant women and anyone with a health condition need individual advice.
What if the plan feels too hard?
Start with fewer training days and build up. A plan you can follow for months works better than a perfect one you drop.