About the AI Fitness Diet Planner
What is the AI Fitness Diet Planner?
This fitness diet planner sets different calories and carbs for training and rest days, based on how much you actually move.
It also suggests a weekly training split for the number of days you train.
How to use the AI Fitness Diet Planner
- Sex (sample: Male)
- Age (sample: 30)
- Height (cm) (sample: 175)
- Weight (kg) (sample: 75)
- Goal (sample: Lose fat)
- Training Days a Week (sample: 4)
- Minutes per Session (sample: 60)
- Training Type (sample: Strength / weights)
- Average Daily Steps (sample: 6,000)
- Press Build Fitness Diet Plan (results also refresh as you type). The result card shows the Training-Day Calories, along with Rest-day calories, Protein, Fat and Carbs on training days.
Formula used
Training day = (1.2 × BMR + Step calories + Workout calories) × Goal factor
- Workout calories = MET × weight × hours (strength 5, mixed 6, cardio 7)
- Protein = 1.8–2.0 g per kg
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Sex | Male |
| Age | 30 |
| Height (cm) | 175 |
| Weight (kg) | 75 |
| Goal | Lose fat |
| Training Days a Week | 4 |
| Minutes per Session | 60 |
| Training Type | Strength / weights |
| Result | Value |
|---|---|
| Training-Day Calories | 2,137 kcal |
| Rest-day calories | 1,837 kcal |
| Protein | 150 g/day |
| Fat | 60 g/day |
| Carbs on training days | 249 g |
| Carbs on rest days | 174 g |
| Calories burned per session | 375 kcal |
| Expected weight change | -0.46 kg/week |
Tips for using the AI Fitness Diet Planner
- Eat most of your carbs around training for better sessions and recovery.
- Track your weight weekly and adjust calories by 100–200 kcal if progress stalls.