Build your full fitness plan in 1 minute
Enter your data once and get your BMI, your daily energy expenditure (TDEE), your target calories and your macros. Then generate your weekly menu and training plan — all connected, free and no sign-up.
Tell us a bit about yourself
We need basic data to compute your BMI, your basal metabolic rate and your daily expenditure.
Healthy weight range for your height: 56.7–76.3 kg (BMI 18.5–24.9, WHO).
🔒 Your data is saved only in this browser (localStorage). It never travels to a server.
Why these formulas?
We use Mifflin-St Jeor (1990) for basal metabolic rate — the formula with the best accuracy for the general population according to ACSM. BMI uses the official WHO ranges. For macros we apply ISSN recommendations (1.6–2.2 g/kg of protein).
Real privacy
PesaFit has no backend and no database. What you enter here is saved only in your browser (localStorage). If you clear your cache or use the "Delete my data" button, everything disappears without a trace.