Breakfast
420 kcal- Greek yogurt bowl
- Berries & banana
- Granola + honey
- Black coffee
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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.
- 10+
- Workout categories
- 9
- Health topics
- ∞
- Always free
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
⇆
Diet plan
A simple day on a plate
A balanced ~1,900 kcal sample day. Swap any item for similar macros.
Lunch
620 kcal- Grilled chicken breast
- Quinoa & veggies
- Avocado
- Lemon water
Snacks
280 kcal- Mixed nuts
- Apple + peanut butter
- Dark chocolate (2 sq.)
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
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
7dDrink 2.5L of water every day.
- 🚶
10K Steps × 14
14dHit 10,000 steps two weeks straight.
- 🪵
30-Day Plank
30dHold a plank daily, +5s per day.
- 🍬
21-Day No Sugar
21dCut added sugar for three weeks.
- 🧘
14-Day Yoga
14d15 minutes of yoga each morning.
- 🏋️
30-Day Strength
30dTrain 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.