Plan Your Calories is a free, client-side fitness calculator that generates a personalized meal plan and workout routine in seconds—no sign up, no paywall. We use validated formulas (Mifflin–St Jeor for BMR, standard activity multipliers for TDEE) and practical heuristics for macros, meals, and training volume.

Our Principles

• Evidence-based: We follow reputable formulas and practical best practices used by coaches and dietitians.
• Privacy-first: All calculations are performed locally in your browser.
• Actionable: Clear steps you can follow today—no fluff.

What You Get

• Personalized calories, macros, and TDEE
• 7-day meal ideas tailored to your selected diet
• Beginner-friendly workout plan by body part and goal