AI Workout and Meal Plan Generator

No signup, no email, no quiz before a paywall. Type your numbers and your week 1 plan appears below as you type: dated workouts, daily calories, protein, gram-weighed meals and a grocery list. Pro then builds week 2, 3, 4… from what you really lifted and weighed.

14 inputs · 2 to 6 workouts a week · 3 or 4 meals · 7-day grocery list · Mifflin-St Jeor · double progression · CSV , JSON

You Units Sex (for the calorie formula) Age (18 or older) Body weight (lb or kg) Height (inches or cm; 5 ft 10 = 70 in) Daily movement outside workouts Goal

Training Workouts per week Minutes per workout Equipment Lifting experience First workout day

Food Meals per day Diet

Daily calories: 2,010

Week 1 (2026-10-26 to 2026-11-01) to lose fat: 4 training days of 60 minutes, 3 meals a day. BMR 1,795 kcal (Mifflin-St Jeor) × 1.375 for 5,000 to 7,500 steps a day = 2,470 kcal to hold weight; plan -0.93 lb a week.

Daily calories	2,010 kcal	weekly average
Training-day calories	2,170 kcal	240 g carbs
Rest-day calories	1,790 kcal	145 g carbs
Protein	170 g	2 g per kg
Fat	60 g	27% of calories
Training days	4 days · 60 min	Mon, Tue, Thu, Fri

Workouts, week 1

Mon 2026-10-26: Upper about 55 min

Exercise	Sets	Range	Load	Rest
Barbell bench press	3	8–12	pick: 3 reps left	2.5 min
Seated cable row	3	8–12	pick: 3 reps left	2.5 min
Standing overhead press	3	8–12	pick: 3 reps left	2.5 min
Lat pulldown	3	8–12	pick: 3 reps left	2.5 min
Dumbbell lateral raise	2	10–15	pick: 3 reps left	75 s
Cable triceps pushdown	2	10–15	pick: 3 reps left	75 s

Tue 2026-10-27: Lower about 49 min

Exercise	Sets	Range	Load	Rest
Back squat	3	8–12	pick: 3 reps left	2.5 min
Romanian deadlift	3	8–12	pick: 3 reps left	2.5 min
Walking lunge	3	8–12	pick: 3 reps left	2.5 min
Lying leg curl	2	10–15	pick: 3 reps left	75 s
Standing calf raise	2	10–15	pick: 3 reps left	75 s
Plank	2	30–45 s	body	75 s

Thu 2026-10-29: Upper about 55 min

Exercise	Sets	Range	Load	Rest
Barbell bench press	3	8–12	pick: 3 reps left	2.5 min
Seated cable row	3	8–12	pick: 3 reps left	2.5 min
Standing overhead press	3	8–12	pick: 3 reps left	2.5 min
Lat pulldown	3	8–12	pick: 3 reps left	2.5 min
Dumbbell lateral raise	2	10–15	pick: 3 reps left	75 s
Cable triceps pushdown	2	10–15	pick: 3 reps left	75 s

Fri 2026-10-30: Lower about 49 min

Exercise	Sets	Range	Load	Rest
Back squat	3	8–12	pick: 3 reps left	2.5 min
Romanian deadlift	3	8–12	pick: 3 reps left	2.5 min
Walking lunge	3	8–12	pick: 3 reps left	2.5 min
Lying leg curl	2	10–15	pick: 3 reps left	75 s
Standing calf raise	2	10–15	pick: 3 reps left	75 s
Plank	2	30–45 s	body	75 s

Reps left in the tank this week: 3. Stop a set when you could do only that many more with clean form.

Training-day meals: 2,165 kcal (target 2,170)

Meal	Food (grams)	P / C / F g	kcal
Breakfast	Blueberries 100 g · Greek yogurt, plain nonfat 350 g · Rolled oats, dry 70 g · Peanut butter 25 g	52 / 80 / 19	699
Lunch	Broccoli 150 g · Chicken breast, cooked 170 g · White rice, cooked 245 g · Olive oil 10 g	64 / 79 / 17	727
Dinner	Broccoli 150 g · Salmon, cooked 180 g · Potato, baked 335 g	52 / 80 / 23	739
Day		167 / 239 / 60	2,165

Rest-day meals: 1,796 kcal (target 1,790)

Meal	Food (grams)	P / C / F g	kcal
Breakfast	Blueberries 100 g · Greek yogurt, plain nonfat 350 g · Rolled oats, dry 25 g · Peanut butter 30 g	47 / 51 / 19	559
Lunch	Broccoli 150 g · Chicken breast, cooked 195 g · White rice, cooked 130 g · Olive oil 10 g	68 / 47 / 18	621
Dinner	Broccoli 150 g · Salmon, cooked 190 g · Potato, baked 185 g	51 / 49 / 24	617
Day		166 / 146 / 61	1,796

Grocery list for 7 days

Greek yogurt, plain nonfat: 2,450 g (5.4 lb)
Broccoli: 2,100 g (4.6 lb)
Potato, baked: 1,895 g (4.2 lb)
White rice, cooked: 1,370 g (3.0 lb)
Salmon, cooked: 1,290 g (2.8 lb)
Chicken breast, cooked: 1,265 g (2.8 lb)
Blueberries: 700 g (1.5 lb)
Rolled oats, dry: 355 g (0.8 lb)
Peanut butter: 190 g (0.4 lb)
Olive oil: 70 g (0.2 lb)

Pro builds next week from your log: new loads for every lift (all sets at the top of the range → +5 lb, +10 lb on gym leg lifts), calories moved from your weigh-in averages, every week kept, 4 profiles, CSV and JSON files. Pro, $6.99 per month $39.99 per year

Week by week

Type what you lifted in the log column of each workout above as load: reps reps reps (for example 135: 12 12 11; bodyweight moves just the reps). Weigh yourself on 3 or more mornings a week.

Profile New profile name

Weigh-in date Weight

Load a JSON backup

Pro key

How the plan is worked out

Calories: BMR by Mifflin-St Jeor (10 × kg + 6.25 × cm − 5 × age, +5 men, −161 women) × a movement factor of 1.2, 1.375, 1.55 or 1.725, then −0.5% or +0.25% of body weight a week at 3,500 kcal per lb. Never under your BMR.
Protein 2.0 g per kg to lose fat, 1.6 to keep, 1.8 to gain; fat 27% of calories; carbs the rest. Training days get 40 g more carbs, rest days less, same weekly total.
Meals: gram amounts solved from per-100 g values of 16 foods (rounded from USDA FoodData Central), with a sane maximum per food per meal. Check your own labels.
Workouts: a split for 2 to 6 days, exercises cut to fit your minutes, 3 or 4 sets of 8–12 or 6–10 reps on big lifts, a 5-week block of 3, 2, 1, 1 reps left in the tank and a lighter week 5.
Next week (Pro): every set at the top of the range adds the smallest jump; a set under the range takes 10% off; otherwise one more rep. Calories move by the gap between your two weekly weigh-in averages and the plan, at most 300 kcal a day per week.

The generator is rules you can read on this page, not a chatbot: the same inputs always give the same plan. Your data stays in this browser. A planning tool, not medical advice; if you have a medical condition, are pregnant or take medication, ask your doctor first.