AI-Based Diet & Fitness Planner
Personalized nutrition and workout recommendations
User Profile
Nutrition Summary
Daily Targets
Calories: 2000 kcal
Protein: 150g (600 kcal)
Carbs: 200g (800 kcal)
Fat: 67g (600 kcal)
Today's Consumption
Calories: 1750 kcal
Protein: 95g (380 kcal)
Carbs: 150g (600 kcal)
Fat: 86g (770 kcal)
Nutrition Recommendations
- Based on your maintenance goal, focus on balanced macronutrient intake.
- Aim to drink at least 2-3 liters of water daily.
- Distribute protein intake evenly throughout the day (20-30g per meal).
- Time carbohydrates around workouts for optimal performance and recovery.
Meal Plan
Your Daily Meals
AI Meal Suggestions
Based on your profile and dietary preferences, here are some meal suggestions that align with your goals:
Breakfast Options:
- Eggs with avocado and whole grain toast
- Greek yogurt with berries and a drizzle of honey
- Protein smoothie with whey, banana, and berries
Lunch Options:
- Grilled chicken salad with mixed greens and olive oil dressing
- Tuna wrap with whole grain tortilla and mixed vegetables
- Quinoa bowl with roasted vegetables and chicken or tofu
Dinner Options:
- Baked salmon with roasted vegetables and quinoa
- Lean beef stir-fry with mixed vegetables and brown rice
- Turkey chili with beans and vegetables
Workout Plan
Your Weekly Workouts
AI Workout Recommendations
Based on your profile and goals, here's a recommended workout routine:
Weekly Schedule (Maintenance/Overall Fitness):
- Monday: Full Body Strength Training (45 min)
- Tuesday: Cardio (30 min) + Mobility (15 min)
- Wednesday: Upper Body Strength + Core (45 min)
- Thursday: Active Recovery (walking, yoga)
- Friday: Lower Body Strength (45 min)
- Saturday: Recreational Activity (hiking, sports, etc.)
- Sunday: Rest Day
Intensity Guidelines:
- Strength training: 3-4 sets of 8-12 reps for most exercises
- Rest between sets: 60-90 seconds
- Cardio intensity: 65-75% of max heart rate
- Progressive overload: Increase weight or reps every 1-2 weeks
Progress Tracking
Your Progress
| Date | Weight (kg) | Calories Consumed | Calories Burned | Net Calories |
|---|
Progress Insights
Initial Weight: 70 kg
Current Weight: 70 kg
Weight Change: 0 kg
Average Daily Calorie Consumption: N/A kcal
Average Daily Calorie Burn: N/A kcal
AI Recommendations:
- Start tracking your progress consistently to receive personalized insights.
- Aim to log your weight, food intake, and exercise at least 3 times per week.
- Remember that consistent small changes lead to significant long-term results.
Weekly Schedule
Workout
Strength (45m)
Nutrition
Track meals
Workout
Cardio (30m)
Nutrition
Track meals
Nutrition
Track meals
Workout
Upper Body (45m)
Nutrition
Track meals
Workout
Lower Body (45m)
Nutrition
Track meals
Nutrition
Track meals
Nutrition
Track meals
Schedule Tips
- Plan and prepare your meals in advance to stay consistent with your nutrition goals.
- Schedule workouts during your highest energy times of day when possible.
- Allow at least 48 hours of recovery between training the same muscle groups.
- Remember that consistency is more important than perfection - aim to follow your plan 80% of the time.