FitSphere
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Your all-in-one fitness sphere.

BMI & calorie calculators, guided workouts, diet plans, an AI coach, progress tracking, challenges, community Q&A and printable PDF guides — all in one beautiful, free app.

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Athletic woman flexing in gym
Free tools

Know your numbers

Instant BMI and calorie calculations with macro targets. No sign-up.

BMI Calculator

24.2
Healthy

Calorie Calculator

2238 kcal/day
168g
Protein
252g
Carbs
62g
Fats
Workouts

Train with guided videos

Tap any workout to open and play it instantly.

Real transformation

Same face. New body.

Drag the slider to see Marco's before and after. Consistent training, smart nutrition, and good sleep — that's the entire formula.

  • Lost 32 kg in 11 months
  • Trained 4x per week, no extreme dieting
  • Followed the FitSphere fat-loss plan
After fitness transformation
Before fitness transformation
⇆
BeforeAfter
Before - female fitness transformationBefore

Starting point

Overweight, low energy, ready for change

After - female fitness transformationAfter

Transformation

Fit, toned, healthy and confident

Female transformation

Same face. Stronger body.

Side-by-side comparison of a real woman's journey. Same identity, hairstyle, and facial features — a healthier, fitter version built through consistent training and nutrition.

  • Lost excess body fat safely and sustainably
  • Built lean muscle with guided strength workouts
  • Improved energy, sleep, and overall wellbeing
Diet plan

A simple day on a plate

A balanced ~1,900 kcal sample day. Swap any item for similar macros.

Breakfast

Breakfast

420 kcal
  • Greek yogurt bowl
  • Berries & banana
  • Granola + honey
  • Black coffee
Lunch

Lunch

620 kcal
  • Grilled chicken breast
  • Quinoa & veggies
  • Avocado
  • Lemon water
Snacks

Snacks

280 kcal
  • Mixed nuts
  • Apple + peanut butter
  • Dark chocolate (2 sq.)
Dinner

Dinner

580 kcal
  • Grilled salmon
  • Sweet potato
  • Steamed broccoli
  • Herbal tea
Health library

Practical advice for every goal

Fat Loss

Energy balance
  • Eat in a 300–500 kcal deficit
  • Protein at every meal
  • Strength train 3x/week
  • Walk 8–10k steps daily

Muscle Gain

Progressive overload
  • +250 kcal/day surplus
  • 1.8 g/kg protein
  • Hit each muscle 2x/week
  • Sleep 8h to recover

Diabetes

Blood sugar
  • Fiber-rich carbs
  • Walk after meals
  • Strength train weekly
  • Coordinate with doctor

Heart Health

Cardio fitness
  • 150 min/wk moderate cardio
  • Omega-3 rich foods
  • Limit ultra-processed food
  • Manage stress

Sleep

Recovery
  • 7–9 hours nightly
  • Cool, dark room
  • No screens 30 min before bed
  • Consistent sleep times

Hydration

Water
  • 30–40 ml per kg/day
  • +500 ml per hour training
  • Pale yellow urine
  • Electrolytes if sweating

Yoga

Flexibility
  • 15–20 min, 3x/week
  • Focus on breath
  • Hold poses 30–60s
  • Try the beginner flow above

Meditation

Mindfulness
  • Start with 5 min/day
  • Use a guided app
  • Same time each day
  • Be patient with yourself

Stress

Calm
  • Box breathing 4-4-4-4
  • Walk outdoors
  • Journal 3 wins/day
  • Limit caffeine after noon
AI Coach

Ask a fitness question

Conversation
Hi! I'm your FitSphere coach. Ask me anything about training, nutrition, sleep, or wellness.

Daily Reminders

  • 07:00Drink a glass of water
  • 12:30Take a 10-min walk
  • 22:00Phone off — wind down

Challenges

  • 💧

    7-Day Hydration

    7d

    Drink 2.5L of water every day.

  • 🚶

    10K Steps × 14

    14d

    Hit 10,000 steps two weeks straight.

  • 🪵

    30-Day Plank

    30d

    Hold a plank daily, +5s per day.

  • 🍬

    21-Day No Sugar

    21d

    Cut added sugar for three weeks.

  • 🧘

    14-Day Yoga

    14d

    15 minutes of yoga each morning.

  • 🏋️

    30-Day Strength

    30d

    Train 4x/week for a month.

Progress

Track your weight

Saved in your browser only. No account, no data leaves your device.

  • 2026-06-1378.2 kg
  • 2026-06-0678.8 kg
  • 2026-05-3079.4 kg
  • 2026-05-2379.9 kg
  • 2026-05-1680.5 kg
  • 2026-05-0981.2 kg
  • 2026-05-0281.8 kg
  • 2026-04-2582.5 kg
Community Q&A

Ask, answer, support

Aisha

How many rest days do I need per week as a beginner?

  • Coach Sam: Start with 3 training days + 4 active rest days (walks, mobility). Adjust up as you adapt.
Diego

Can I lose belly fat without doing crunches?

  • Mara: Yes — fat loss is whole-body. Focus on a calorie deficit, protein, and strength training.
PDF guides

Download printable plans

Each guide opens in a new tab — your browser's print dialog saves it as a clean PDF.

Fat Loss Starter Guide

A 7-page no-nonsense plan to lose fat sustainably.

Muscle Gain Playbook

Train, eat and recover like a pro.

Beginner 4-Week Plan

Your first month of training and nutrition.

Yoga & Mindfulness Pocket Guide

20 essential poses + breathing exercises.