Built from your numbers.
Answer six questions. Get calorie targets, macros and meals, or a weekly training split, and a PDF to keep.
Your daily target
Moderate activity
- Protein
- 137g
- Carbs
- 266g
- Fat
- 65g
The diet plan
- A calorie band, not a single brittle number
- Protein, carbs and fat in grams per day
- A named dish for every meal slot, with its ingredients
- Vegetarian or non-vegetarian throughout
The workout plan
- One to seven training days, laid out across the week
- A focus and an exercise list for each day
- Sets and reps or a duration on every movement
- Warm-up and cooldown written into each session
Three minutes, start to PDF.
Answer
Age, weight, height, activity, goal, preference. Nothing that does not change the arithmetic.
Generate
Your figures run through a TDEE calculation and come back as targets, meals or a weekly split.
Download
Export a PDF. Build both plans and the export carries the diet and the training together.
What lands in the file.
A day with every slot filled
Depending on your intake the plan runs four to six eating occasions. Each one arrives with a dish and its ingredients, not a macro target to solve yourself.
- 07:30Breakfast
- 11:00Morning snack
- 13:30Lunch
- 17:00Afternoon snack
- 20:30Dinner
A week you can read at a glance
Pick one to seven days. The plan places them and names the focus for each.
Four days shown as an example.
Nothing to sign up for
No account, no email, no verification code. Your plan is held in your own browser and the tab is the whole session.
One PDF, both plans
Generate a diet plan and a workout plan in the same visit and the export merges them into a single document, so the food and the training arrive on your phone together.
What this is not.
SwasthX is a calculator with a good memory for recipes. It is not medical advice, and it does not know about your medication, your injuries, your allergies or your bloodwork.
Read the plan as a starting point and take it to a doctor, dietitian or trainer before you commit to it, especially if you are managing a condition, pregnant, or coming back from an injury. Outcomes vary with genetics, sleep, stress and consistency, and none of those are inputs on the form.