Energy & macros
Mifflin–St Jeor BMR, activity multiplier, goal-based deficit or surplus, and protein set per kg of bodyweight.
- Daily calorie target with % macro split
- BMR & maintenance reference
- Fat-loss, muscle-gain or recomp logic
getfitplans.com · AI-grade protocols
Your body. Your food. Your protocol — built in 60 seconds.
Get a science-backed calorie target, detailed Indian meal plan, muscle-focused or balanced training split, and a supplement stack — calculated privately in your browser. No sign-up. No data stored.
Mifflin–St Jeor engine
4–7 meals per plan
PDF export
Privacy-first
5
Step protocol builder
7
Meals when your plan needs it
6
Training days supported
~60s
To your full PDF protocol
getfitplans.com · Science-backed protocols
Your fitness protocol, built in 60 seconds.
Enter your name, answer a few quick questions, and get a personalised calorie & macro target, detailed Indian meal plan, muscle-focused or balanced training split, and supplement stack — as a PDF you can keep.
Takes ~60 seconds · Your details stay in your browser
Step 1 / 5
Your protocol
Everything in one personalised plan
Not generic templates — your calories, meals, workouts and stack adapt to your goal, body stats, diet and equipment.
Detailed diet plan
4 to 7 meals scaled to your calorie target — with timings, macros per meal, swap options and practical tips.
- Non-veg, eggetarian, veg & vegan pools
- Pre-workout & post-dinner when needed
- Protein, carbs & fat per meal
Detailed exercise plan
Choose balanced splits or single-muscle focus days. Every session includes warm-up, sets, reps, rest & form cues.
- 2–6 days · gym, home or bodyweight
- Push/pull/legs or chest/back/legs style
- Progressive overload built in
How it works
Three steps to a plan you can follow
Answer a few questions. We handle the maths, meal logic and training structure — you get a PDF you can actually use.
1
Tell us about you
Your name, goal, stats, activity level, training days, split style, equipment and how you eat.
~60 seconds2
Get your full protocol
Calories, macros, a detailed meal day, exercise plan with sets & reps, and a matched supplement stack.
Instant results3
Download & execute
Save your PDF, add supplements to cart in one tap, and track progress every 2–4 weeks.
PDF + shopTraining styles
Pick the split that fits how you train
Not everyone wants push/pull/legs every week. Choose balanced efficiency or single-muscle focus when you have more days.
Balanced split
Efficient & proven
Best when you want compound progress with fewer sessions or prefer upper/lower and PPL structures.
- 2 days → Full body A / B
- 3 days → Push · Pull · Legs
- 4–6 days → Upper/lower or PPL variants
Muscle focus
One muscle per day
Ideal for bodybuilding-style training when you have 4–6 days and want maximum focus per muscle group.
- 4 days → Chest · Back · Shoulders · Legs
- 5 days → + dedicated Arms day
- 6 days → Split biceps & triceps
Why getfitplans.com
Built like a coach. Fast like an app.
Real equations, real Indian food, real training logic — wrapped in a experience that feels like the future of fitness planning.
🎯
Accurate by design
Energy from Mifflin–St Jeor, goal-aware deficits and surpluses, protein scaled to your bodyweight — not random calorie calculators.
📄
Professional PDF export
Full diet plan, training plan with form cues, macro targets and supplement guide — printable and shareable.
🛒
Shop in one tap
Recommended supplements link to your WooCommerce store with real add-to-cart.
🔒
Private by default
Every calculation runs in your browser. No accounts. No data sent anywhere.
🇮🇳
Made for Indian meals
Roti, dal, paneer, eggs, fish, tofu — not generic chicken-and-rice templates.
Start now
Ready to build your protocol?
Free, instant, and personalised with your name on the PDF. Takes about a minute — your plan is one click away.
No sign-up required
Detailed meal & exercise plans
Downloadable PDF
Build my plan