Alt FFitness
Build my plan

Free fitness planner: A plan that fits you.

Check your BMI, find out how much to eat, and get a workout plan and a week of meals — four free tools that work together, so everything fits you.

Build my free planExplore 1,324 exercises
  • No sign-up
  • Saved on your device
  • About 5 minutes
An athlete with a loaded barbell across her shoulders, about to squat

How it connects

One profile. Four answers.

Most fitness tools answer one question and leave you to join the dots. This one carries your numbers from the scale to the plate — so the workout fits the goal, and the meals fit the workout.

  1. Measure

    Where are you now?

    You give
    Your height, weight, age and sex.
    You get
    Your BMI, what it means and a healthy weight for your height.

    SampleBMI 22.8Healthy weight

    Check my BMI
    Close-up of a fitness watch on a wrist

  2. Fuel

    What does your body need?

    You give
    How active you are and what you want to achieve.
    You get
    How many calories to eat each day, and how much protein, fat and carbs.

    Sample2,090 kcalP 99 · F 65 · C 277 g

    Work out my calories
    A colourful poke bowl with rice, tuna, avocado and edamame

  3. Train

    How will you move?

    You give
    Your experience, how often you can train, for how long, and your equipment.
    You get
    A week of workouts from 1,324 exercises, with sets, reps and rest for each.

    Sample3 daysFull body ×3 · 45 min

    Build my workout
    A sprinter pushing out of a start on a red running track

  4. Eat

    What's on the plate?

    You give
    How you like to eat, anything to avoid and how many meals a day.
    You get
    Seven days of meals that match your calories, with a shopping list.

    Sample4 mealsa day · Everything

    Plan my meals
    Meal-prep trays of chicken, vegetables and eggs

What you get

One plan. Your whole day.

Here's a day built from sample numbers — real meals sized to your calories, and your workout in its place. Change anything in the tools and this day changes with you.

  1. 07:30BreakfastSmashed chickpea & avocado toast495 kcal · 22 g protein
  2. 12:30LunchLean beef chilli with rice633 kcal · 53 g protein
  3. 16:00SnackCrispy roasted chickpeas316 kcal · 14 g protein
  4. 18:00WorkoutFull body ×345 min · warm-up, main moves, cool-down
  5. 19:30DinnerTempeh & quinoa power bowl651 kcal · 42 g protein

Day total: 2,095 kcal · 132 g protein · 59 g fat · 271 g carbs — right on your daily goal of 2,090 kcal.

Make it mine

  1. Exercise library

    1,324 moves.
    Ten body parts.

    Every exercise has a moving demo, the muscle it works and the equipment it needs. Pick a body part to see its exercises — or search them all.

    Browse all exercises

  2. 01

    waist

    169 exercises · 15 kinds of kit

    • abs · 169
    See waist exercises

  3. 02

    back

    203 exercises · 15 kinds of kit

    • upper back · 88
    • lats · 81
    • spine · 19
    See back exercises

  4. 03

    chest

    163 exercises · 16 kinds of kit

    • pectorals · 158
    • serratus anterior · 5
    See chest exercises

  5. 04

    upper legs

    227 exercises · 18 kinds of kit

    • glutes · 144
    • quads · 44
    • hamstrings · 28
    See upper legs exercises

  6. 05

    upper arms

    292 exercises · 16 kinds of kit

    • biceps · 151
    • triceps · 141
    See upper arms exercises

  7. 06

    shoulders

    143 exercises · 12 kinds of kit

    • delts · 143
    See shoulders exercises

  8. 07

    lower arms

    37 exercises · 9 kinds of kit

    • forearms · 37
    See lower arms exercises

  9. 08

    lower legs

    59 exercises · 11 kinds of kit

    • calves · 59
    See lower legs exercises

  10. 09

    cardio

    29 exercises · 7 kinds of kit

    • cardiovascular system · 29
    See cardio exercises

  11. 10

    neck

    2 exercises · 1 kinds of kit

    • levator scapulae · 2
    See neck exercises

  12. All

    Every exercise

    1,324 exercises · search by name, muscle or equipment

    View all exercises

Why AltF Fitness

Simple. Free. Actually yours.

  • Real numbers, explained

    Every result is worked out from your own details — and each tool shows how it got there, in plain words.

  • Everything connects

    Change your weight or your goal once, and your calories, workout and meals all update to match.

  • Free, with nothing locked

    No sign-up, no trial, no paywall. Every tool and every exercise demo is free to use.

  • Private by design

    Your height, weight and plan are saved in this browser — not on our servers, and not in an account.

Exercises with demos
1,324
Simple recipes
52
Free tools
4
Sign-ups needed
0

Good to know

Questions, answered.

Still wondering? Start with the BMI calculator — it takes about a minute.

Start my plan
Is AltF Fitness really free?

Yes. The BMI and calorie calculators, the workout generator, the meal planner and all 1,324 exercise demos are free, with nothing to unlock.

Do I need to sign up?

No. There's no account. Just open a tool and start — your details are remembered in this browser so you don't have to type them twice.

How do the four tools work together?

They share one set of details. Your weight and height set your calories, your goal shapes your workout, and your calories size your meals. Change one thing and the rest follow.

Can I train at home with no equipment?

Yes. In the workout generator, choose “No equipment” and every exercise uses just your body weight. You can add dumbbells, bands or a gym later.

Where are my details saved?

Only in this browser on this device. Nothing about your body or your plan is sent to us. Clearing your browser data clears it.

Is this medical advice?

No. The numbers are estimates for healthy adults. Check with a doctor before starting a new diet or training plan — especially if you're pregnant, under 18 or managing a health condition.

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