Creatine monohydrate
3 g/day
The supplement with the most evidence for strength and muscle. No loading phase: a 500 g tub lasts you about 166 days.
Aprox. 17-20 €View on Amazon →
Fitness calculators that just work
Your calories, your protein and what to eat. In a minute.
Work it out right here and we turn it into a weekly menu and a training plan. Free, no signup.
Mifflin-St Jeor (1990) with an activity factor and goal adjustment per ACSM. BMI ranges from the WHO.
Goal: maintenance
2,633 kcal a day
- Protein
- 150 g
- protein
- Daily expenditure
- 2,633
- Daily expenditure
- BMI
- 24.5
- BMI
Saved on this device. When you come back, it's here.
What's next?
- Free, no signup
- Your data stays in your browser
- Formulas with sources
How PesaFit works
We're not just a standalone calculator: the number you get above feeds your meal plan, your training and your daily tracking.
- Step 1
Work out your starting point
Maintenance calories, macros and BMI from your measurements. If you want to fine-tune macro presets, the wizard breaks it down step by step.
Open the wizard - Step 2
Turn the numbers into a plan
Generate a weekly meal plan matching your calories and a training plan based on your equipment and any injuries.
Generate my meal plan - Step 3
Track your day to day
Log what you eat in the food diary and check whether you're hitting your macros without doing the maths yourself.
Open the food diary
Your 2,633 kcal, turned into an 8-week plan.
Training, menu and check-ins that adjust your calories to your real weight. Create your plan and see week one for free.
| What you need | Free | Premium |
|---|---|---|
| Calories, macros and BMI | Yes, unlimited | Yes, unlimited |
| Weekly menu | You build it | 8 weeks, with dinners you can pin |
| Training | Plan for your equipment | 8 weeks: fat loss, strength, muscle, Hyrox, running or marathon |
| Adjusted to your real weight | — | Check-ins that adjust food and strength |
| Calendar and PDF | — | Included |
See my week 1 for free
Then €1.99 a month. Cancel anytime.
Kit for your numbers
What works, what might, and what to skip.
Worked out for 75 kg and 150 g of protein a day. Ranked by evidence, not by commission.
Amazon affiliate links: if you buy, PesaFit earns a commission at no extra cost to you.
Whey protein
1 scoop/day
Four meals of ~30 g get you to 120 g; you're ~30 g short. Concentrate if lactose is fine; isolate if not.
BCAAs and fat burners
If you hit your daily protein, BCAAs add nothing. And no fat burner replaces a calorie deficit.
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We publish new guides several times a week. Here are the latest and the recently updated.
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UpdatedIntermittent fasting
Intermittent Fasting: What the Evidence Says (2024 Review)
Results similar to a traditional calorie-restricted diet. The advantage is adherence, not magical metabolic effects.
Hydration
The 2 Liters of Water Myth: What the Evidence Says
EFSA recommends 2.5 L (men) and 2.0 L (women) total, not all from water. Coffee, fruit, and vegetables count.
This week in fitness newsEvery Friday
A plain-language roundup of the nutrition and training research published this week.
Strength, Steps, and Sleep: This Week's Top Fitness & Nutrition News
This week: strength starts declining at 35, but just four minutes a day makes a difference after 65; 5,000-7,500 steps may slow cognitive decline; and we break down which recovery tricks actually work.
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All calculators
All 17 tools, grouped by topic. Each one works on its own and remembers your data.
Nutrition
Strength training
Cardio & running
Competition
Frequently asked questions about PesaFit
Are the calculators free?+
Yes. Every calculator, the weekly meal plan, the training plan and the food diary are free, with no signup and no usage cap. The project is funded through advertising and affiliate links.
What do you do with my data?+
Nothing, because we never receive it. Your weight, height, age and goal are stored only in your browser's local storage so the calculators come pre-filled next time. You can wipe it whenever you want from the profile bar.
Which formulas do you use?+
Energy expenditure is estimated with Mifflin-St Jeor (1990), the most validated equation for the general population, multiplied by an activity factor. BMI ranges are the official WHO ones and goal adjustments follow ACSM recommendations.
Can I plan a whole week with PesaFit?+
Yes. Once you have your calories you can generate a weekly meal plan with a shopping list, a training plan adapted to your equipment, and log every day in the calorie diary.
Does this replace a doctor or a dietitian?+
No. The calculators give educational estimates based on population-level formulas. If you have a medical condition, are pregnant or need a clinical plan, talk to a healthcare professional.