AI Fitness Planner

What is the AI Fitness Planner?

This fitness plan calculator combines your body, daily steps and workout frequency to estimate maintenance calories, then sets a daily calorie target that reaches your goal weight in the weeks you choose.

It suggests a weekly split of strength and cardio sessions, a protein target and milestone weights every four weeks, and warns if the pace is too aggressive.

How to use the AI Fitness Planner

1. Sex (sample: Male)
2. Age (years) (sample: 32)
3. Height (cm) (sample: 175)
4. Current Weight (kg) (sample: 84)
5. Target Weight (kg) (sample: 76)
6. Weeks to Reach the Target (sample: 16)
7. Workout Sessions per Week (sample: 4)
8. Average Daily Steps (sample: 8,000)
9. Press Build My Fitness Plan (results also refresh as you type). The result card shows the Daily Calorie Target, along with Weekly weight change, Daily calorie deficit, Estimated maintenance calories and Weekly training split.

Formula used

Daily calories = Maintenance + (Target − Current weight) ÷ Weeks × 7,700 ÷ 7

• Maintenance = BMR × activity factor from steps, plus 0.025 per weekly session
• Protein = 1.6 g per kg of body weight

A safe pace is up to 1% of body weight per week.

Worked example

These are the sample values already filled in the calculator above, and the result it returns for them:

Tips for using the AI Fitness Planner

• Include at least two strength sessions a week to keep muscle while losing fat.
• Walking more is the easiest way to raise daily calorie burn.