Exercise & Diet Planner
Answer a few things about your goal, your week and what you will not eat, and it builds a full seven days: workouts matched to where you train, and meals that hit your calorie and protein targets. Allergies are applied to every meal, not flagged after the fact.
About you
Or just describe your week
OptionalThe form builds a plan from numbers. Add your own AI key and you can say it in words instead: your shifts, the days you cannot cook, an old injury, what you will not eat. It uses your answers above too.
ProviderKept in this browser and sent straight to Claude, who you pay directly for what you use. We never see it. Get one from Claude.
Fill in the panel and your week appears here.
Get the Full Planner for $9, one-time
Everything you just used, plus: swap any single meal without rebuilding the week, a shopping list for all seven days, saved plans you can come back to, and PDF export. One HTML file that runs offline. No subscription. Ever.
Download Full App for $9One-time purchase. Instant download. No subscription.
A free 7-day workout and meal plan, built around your week
Most training plans are written for somebody else: five days a week in a full gym, eating things you do not eat. This builds one around the days you can actually train, the equipment you actually have, and the food you will actually put in your mouth, then puts real calorie and protein numbers against it.
Everything runs in your browser. Nothing about your body, your goals or your diet is sent anywhere, there is no account, and the plan appears without an email box in front of it.
How to use it
Answer the questions about you
Goal, age, weight, height and how many days you can genuinely train. The days number matters more than people expect: it sets both the split and your calorie target, because training days raise what you burn.
Say where you train and what you have
Full gym, home weights, nothing at all, or outdoors. Every exercise in the plan is filtered to what you can actually do, so a bodyweight week never asks you for a barbell.
Set your diet and anything you avoid
Balanced, high protein, vegetarian or vegan, plus allergens. Exclusions are applied to every meal rather than flagged afterwards, and if a combination leaves nothing to eat it says so instead of quietly serving you something.
Build the week, or just describe it
Seven days of workouts with sets, reps and rest days, and a matching meal plan with calories and macros. Portions scale so the day lands on your target rather than a few hundred calories short. Or add your own AI key and write a paragraph instead: night shifts, a knee that hates lunges, no cooking on weekdays. The plan gets built around those rather than ignoring them, and it tells you which choices it made because of what you said.
Track the session as you do it
The tracker tab is for the gym floor: pick your exercises, tick each set off, and a rest timer takes over the screen between sets. It keeps time with the phone locked.
What the three tabs are for
Week plan
The planning tab. Answer once, get seven days of workouts and meals with calories and macros. Use it on a Sunday, not in the gym.
Track a session
The gym tab. Build today’s workout from a library sorted by muscle group and equipment, set your reps and weight, and tick each set off as you finish it. Ticking a set starts the rest timer, which takes over the screen so you can find it without scrolling. Your own YouTube playlist plays inside it.
Numbers
The kitchen tab. Maintenance calories, BMI, a food log you can fill by scanning barcodes, and steps. This is where you check whether what you ate matches what the plan assumed.
Free version or full version
Everything above is free and stays free. The full version is a file you download and own, which opens with no internet and adds the parts you want once you are actually running the plan week to week.
| Feature | Free | Full, $9 once |
|---|---|---|
| 7-day workout and meal plan | Yes | Yes |
| Calories and macros calculated | Yes | Yes |
| Allergy and diet filters | Yes | Yes |
| Session tracker with rest timer | Yes | Yes |
| Describe your week to an AI, your own key | Yes | Yes |
| Your own music while you train | Yes | Yes |
| Food log by barcode | Yes | Yes |
| Swap one meal without rebuilding | No | Yes |
| Shopping list for the week | No | Yes |
| Export the week as a PDF | No | Yes |
| Works offline, no internet | No | Yes |
Questions
Is this workout and meal planner free?
Yes. Building the week, the session tracker, the calorie and BMI calculators, the food log and the step tracker are all free with no account. The $9 version is a file you download and own, which adds PDF export, swapping a single meal without rebuilding, and a shopping list for the whole week.
How are my calories worked out?
Mifflin-St Jeor for your resting rate, multiplied by an activity factor based on how often you train, then adjusted for your goal: about 20 per cent below maintenance to lose fat, about 12 per cent above to build muscle. It is a starting point, not a prescription. Weigh yourself over two weeks and adjust if nothing moves.
Is there AI in this tool?
Only if you choose it. The form builds your week from a meal database and calorie formulas with no AI involved, which is why the same answers give the same plan and why it works offline. Separately you can paste in your own key from Claude, ChatGPT or Gemini and describe your week in your own words instead, and a model writes the plan around what you said. That is free: you pay the provider directly and the key never leaves your browser.
Does it really respect allergies?
Every meal in the generated week is filtered against what you exclude, rather than warned about after the fact. If your diet and exclusions together leave no option for a meal slot, it tells you rather than serving something unsafe. It is still a general tool, so check anything you react to severely.
What if I only have dumbbells, or nothing at all?
Pick your equipment and the plan changes. Bodyweight and outdoor weeks are built from press-ups, pull-ups, lunges, planks and intervals rather than substituting a barbell movement you cannot do.
Does the rest timer keep going if my screen locks?
Yes. It stores the time it should finish rather than counting down, so it reads the clock whenever you look and is right even if the browser was asleep. It also asks to keep the screen awake where the platform allows it.
Can I scan food barcodes?
Where your browser supports it, which today means Chrome and Android rather than Safari. Everywhere else you can type the barcode number, which works the same way. Nutrition comes from Open Food Facts, a free open database, and this is the only part of the tool that uses the internet.
Why can it not count my steps?
A web page has no access to your phone’s step sensor. Anything in a browser tab claiming to count steps is guessing from motion while the screen is on, which is worse than the counter already in your pocket. So you type in what your phone or watch recorded and track it against a goal.
Is BMI reliable?
As a rough screen across populations, not as a verdict on a person. It cannot tell muscle from fat, so it reads high for people who lift and low for people who have lost muscle. Treat it as one number among several, which is why it is shown next to your calorie figures rather than alone.
This is general information, not medical or dietary advice. If you are pregnant, managing a health condition, recovering from an injury, or taking medication, talk to a doctor or a registered dietitian before changing how you eat or train. A tool that does not know your history cannot account for it.
More from demonteMAG
If the harder problem is finding the time rather than the plan, try the daily planner, and if you are running on empty the burnout check is worth two minutes before you add training on top. The rest of the free tools are on the tools page.