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Get the calories and the workout days for that look.

How much to eat each day. How many days to train. Slide both and see how long it takes.

Are you male or female?
Metric or imperial?
Where you are

Pick the build that looks like you. These are Kai.

Where you want to be

Pick the look you are training toward.

See what gets you there.

Play with both sliders. See what gets you there, and what doesn't.

Calories

1,664

Slide up until it says Never. That much food misses your goal.

Workouts

3

Slide to days you can keep doing. Watch how soon you get there.

Now

80.0 kg

30 days

77.3 kg

Steady

56 days

75.0 kg

On track. This is fast.

You get calories per day and workouts a week. Slide both and see how long it takes.

Why we do this?

We are on a mission to help everyone be fit, healthy, and in the body they have always wanted.

Pocket Fit users fund this page. People who want to stay consistent buy a subscription. That money keeps these numbers free.

Keep reading

You have the calories and the days. These pick up from there.

Macro calculatorYou already have the calories. This page splits that number into protein, carbs, and fat. Protein keeps the muscle while your weight moves. Carbs and fat fill the rest of the plate. Start with the calorie number you just slid to.Open thisSplit pickerYou already have the workout days. This page turns that number into a week you can keep. Fewer days train the whole body each time. More days split the body so each session can go harder. Start from the days you just chose.Open thisWorkout split guideYou have the days. This guide shows how those days fit together. What you train on each day, how soon a muscle comes back, and why that order matches the number you slid to.Open this

Frequently asked questions

What does this page give me?+

Two numbers. How many calories to eat each day, and how many times to work out each week. No meal plan. No workout list.

How many workouts a week do I need?+

Workouts decide how lean or muscular you look. Three full-body days is enough to get leaner. Four days is for building muscle. We give you the number. We do not write the workouts.

How are the calories worked out?+

Calories decide the weight you lose and muscle you gain. We use your height, weight, age, sex, and the weight you typed. We never go under 1,200 calories for women or 1,500 for men.

What if I slide the calories or the workouts?+

The days update on their own. Eat a bit less, or train a bit more, and you get there sooner. Eat more than you burn and the weight will not come off. We still will not go faster than 3 kg a month.

Why are we doing this?+

We are on a mission to help everyone be fit, healthy, and in the body they have always wanted. Pocket Fit users fund this page. People who want to stay consistent buy a subscription. That money keeps these numbers free.

Looking for an easy way to generate workouts that fit you, and easily track your calories with our snap a plate feature.

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