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Your targets

Goal: Maintain — based on Mifflin–St Jeor + activity

Calories
— kcal/day
Protein
— g/day
Carbs
— g/day
Fat
— g/day
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This Week’s Plan

Planner Summary

Swap any slot to rotate in a different unique recipe. This summary mirrors the planner panel.

Choose a filter to begin

Macros 101

Protein rebuilds muscle; carbs fuel effort; fats support hormones and vitamins.

Hydration

Guide: ~30–35 ml/kg/day. Add ~500–1000 ml around workouts depending on sweat and duration.

Daily target: — ml

The Core Four

Four everyday habits that make the biggest difference for health, energy, and strength.

1. Balanced Nutrition

Fuel your body with whole foods: lean proteins, slow-digesting carbs, healthy fats, fruit and veg. This supports steady energy, stronger muscles, and lowers the risk of long-term conditions.

2. Regular Movement

Mix strength training with aerobic activity. Exercise improves insulin sensitivity, heart health, and helps your body feel more energetic day-to-day.

3. Sleep & Recovery

Quality rest reduces fatigue, sharpens focus, and helps muscles grow. Aim for 7–9 hours of consistent sleep and take rest days to recover fully.

4. Stress Management

A calmer mind supports a stronger body. When stress is high, hormones that affect energy, appetite and weight can quickly fall out of balance. By lowering tension, you give your body the space to recover and perform at its best.

Stress relief isn’t one-size-fits-all. Some people unwind through photography or art, others find peace in gardening, meditation, or mindful movement like yoga, stretching for flexibility, Tai Chi, or Qi Gong. Even a gentle walk in nature can reset your mood and reduce strain on your body.

Find the practice that works for you. Lower stress, lift energy, and make every workout count.

The Core Four not only reduce the risk of conditions like type 2 diabetes and heart disease, they also cut fatigue, increase daily energy, and build lasting strength.

Injury Recovery & Physio

Supporting your training doesn’t just mean sets and reps — it also means guidance for when things go wrong.

Common injuries like plantar fasciitis, calf strains, tennis elbow or low back pain can derail your progress. Our Physio & Recovery page gives you safe, practical progressions: Acute → Rebuild → Return.

Educational only — not a substitute for medical care. If in doubt, seek professional review.

Open Physio & Recovery
Stretch band, foam roller and physio tools on a mat

Important Note

The content on FreeFitFuel™ is for general fitness education only and isn’t a substitute for personalised medical advice. Consult a qualified professional before starting a new programme, especially if you have any health conditions or injuries. Stop any exercise that causes sharp pain, dizziness, chest pain, or unusual shortness of breath.