Build a free workout and diet plan in about a minute.
Tell us your goal, your schedule and what equipment you have. You'll get a full training week, calorie and protein targets, an eight-week progression and a seven-day Indian meal structure. No signup, nothing hidden.
What makes this different from the other free plan generators
Built on real programming
Balanced push and pull, sensible weekly splits, and sets and reps that match your goal — not a random list of exercises.
Indian meals, not American ones
Dal, roti, paneer, egg bhurji, poha. Food you can actually cook in Pune, portioned to your calorie target.
The formula is on the page
Calories use the Mifflin-St Jeor equation and we show you the working — your BMR, your maintenance, and your target.
Safety floors that hold
We never prescribe below your resting metabolism, and we tell you when a safe minimum has overridden your goal.
Questions people ask
Is this really free?
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Yes. The whole plan appears on screen with no signup and no payment. We only ask for your details if you'd like us to email you a copy, and even then you can print the page instead.
How are the calories calculated?
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We use the Mifflin-St Jeor equation for your resting metabolic rate, multiply by an activity factor for maintenance, then apply a modest adjustment for your goal. Two safety floors apply: your target never drops below your resting metabolism, and never below 1,500 kcal for men or 1,200 for women. Where a floor binds, we say so on the page rather than hiding it.
Can I follow this if I have a health condition?
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Ask a doctor first. The three health questions before the plan exist for exactly that reason — if you answer yes to any of them, we'll say so and recommend clearance before you start. FIT360 runs doctor-coordinated programmes for conditions like PCOD, diabetes, arthritis and back pain.
Why does it ask where I'll be training?
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Because it changes the plan. A home programme with dumbbells looks different from a full-gym programme. It also lets us tell you honestly whether our Kharadi studio is a realistic option for you.
Is a generated plan as good as a coach?
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No, and we won't pretend otherwise. A plan can give you structure. It can't watch your form, adjust when your knee flares up, or keep you consistent in week six. It's a genuinely useful starting point — that's all it claims to be.
This tool provides general fitness and nutrition information for healthy adults aged 18 and over. It is not medical advice, diagnosis or treatment. Speak to a doctor before starting any new exercise or nutrition programme, particularly if you have a health condition, are pregnant or post-partum, or have a history of disordered eating.