FIT PLAN CALCULATOR
45 kg / 101.2 lbs
46 kg / 101.2 lbs
47 kg / 103.4 lbs
48 kg / 105.6 lbs
49 kg / 107.8 lbs
50 kg / 110 lbs
51 kg / 112.2 lbs
52 kg / 114.4 lbs
53 kg / 116.6 lbs
54 kg / 118.8 lbs
55 kg / 121 lbs
56 kg / 123.2 lbs
57 kg / 125.4 lbs
58 kg / 127.6 lbs
59 kg / 129.8 lbs
60 kg / 132 lbs
61 kg / 134.2 lbs
62 kg / 136.4 lbs
63 kg / 138.6 lbs
64 kg / 140.8 lbs
65 kg / 143 lbs
66 kg / 145.2 lbs
67 kg / 147.4 lbs
68 kg / 149.6 lbs
69 kg / 151.8 lbs
70 kg / 154 lbs
71 kg / 156.2 lbs
72 kg / 158.4 lbs
73 kg / 160.6 lbs
74 kg / 162.8 lbs
75 kg / 165 lbs
76 kg / 167.2 lbs
77 kg / 169.4 lbs
78 kg / 171.6 lbs
79 kg / 173.8 lbs
80 kg / 176 lbs
81 kg / 178.2 lbs
82 kg / 180.4 lbs
83 kg / 182.6 lbs
84 kg / 184.8 lbs
85 kg / 187 lbs
86 kg / 189.2 lbs
87 kg / 191.4 lbs
88 kg / 193.6 lbs
89 kg / 195.8 lbs
90 kg / 198 lbs
91 kg / 200.2 lbs
92 kg / 202.4 lbs
93 kg / 204.6 lbs
94 kg / 206.8 lbs
95 kg / 209 lbs
96 kg / 211.2 lbs
97 kg / 213.4 lbs
98 kg / 215.6 lbs
99 kg / 217.8 lbs
100 kg / 220 lbs
101 kg / 222.2 lbs
102 kg / 224.4 lbs
103 kg / 226.6 lbs
104 kg / 228.8 lbs
105 kg / 231 lbs
106 kg / 233.2 lbs
107 kg / 235.4 lbs
108 kg / 237.6 lbs
109 kg / 239.8 lbs
110 kg / 242 lbs
111 kg / 244.2 lbs
112 kg / 246.4 lbs
113 kg / 248.6 lbs
114 kg / 250.8 lbs
115 kg / 253 lbs
116 kg / 255.2 lbs
117 kg / 257.4 lbs
118 kg / 259.6 lbs
119 kg / 261.8 lbs
120 kg / 264 lbs
Body Weight
154 cm /5.05 ft
154 cm / 5.05 ft
158 cm / 5.18 ft
162 cm / 5.31 ft
164 cm / 5.38 ft
168 cm / 5.51 ft
170 cm / 5.58 ft
174 cm / 5.71 ft
177 cm / 5.81 ft
180 cm / 5.91 ft
182 cm / 5.97 ft
184 cm / 6.04 ft
186 cm / 6.1 ft
190 cm / 6.23 ft
192 cm / 6.3 ft
194 cm / 6.36 ft
198 cm / 6.5 ft
200 cm / 6.56 ft
Height
Select gender at birth
Male
Female
Gender
at birth
18
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
Age
1500 kcal
800 kcal
900 kcal
1000 kcal
1100 kcal
1200 kcal
1300 kcal
1400 kcal
1500 kcal
1600 kcal
1700 kcal
1800 kcal
1900 kcal
2000 kcal
2200 kcal
2400 kcal
2600 kcal
2800 kcal
3000 kcal
3200 kcal
3400 kcal
3600 kcal
3800 kcal
4000 kcal
Daily
Calories
to
Consume
60 min / 1hr
none
60 min / 1hr
75 min / 1hr15m
90 min / 1hr30m
120 min / 2hrs
150 min / 2hrs30m
180 min / 3hrs
210 min / 3hrs30m
240 min / 4hrs
270 min / 4hrs30m
300 min / 5hrs
330 min / 5hrs30m
360 min / 6hrs
390 min / 6hrs30m
420 min / 7hrs
Total
Weekly Resistance
Training
1 (low vol.)
wont do
1 (low vol.)
2 (fair vol.)
3 (mod. vol.)
4 (good vol.)
5 (high vol.)
6 (extreme vol.)
Strength Effort
strategy
60 min / 1hr
none
30 min / 1/2 hr
60 min / 1hr
75 min / 1hr15m
90 min / 1hr30m
120 min / 2hrs
150 min / 2hrs30m
180 min / 3hrs
210 min / 3hrs30m
240 min / 4hrs
270 min / 4hrs30m
300 min / 5hrs
330 min / 5hrs30m
360 min / 6hrs
390 min / 6hrs30m
420 min / 7hrs
Total
Weekly Cardio
minutes
30 min / 1/2 hr
none
30 min / 1/2 hr
60 min / 1hr
75 min / 1hr15m
90 min / 1hr30m
120 min / 2hrs
150 min / 2hrs30m
180 min / 3hrs
210 min / 3hrs30m
240 min / 4hrs
Total
Activty Leisure
minutes
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