Fitness and nutrition, based on research
Train smart.
Eat smart.
Know why.
Work out your calories, scan what's in your food, build a training programme and read what the research really says.
Start your free fitness programme- Free to use
- Based on research
How it works
- 1
Fill in your profile
Your goal, your body and the time you have. Just once.
- 2
Get your programme
A training plan, a nutrition week and your targets, with the reasons why.
- 3
Track your progress
Log your sets and weight and see the trend that follows.
Scanner
See what's in your product
Scan the barcode on a package and instantly see what's in it. Add it to your day and follow your calories, protein, carbs and fat.
Try the scanner- 01Scan or type the codePoint your phone camera at the barcode, or type the digits underneath it.
- 02Choose how much you eatEnter a number of grams or millilitres, or pick one serving if it's known. If the values aren't right, change them.
- 03Follow your dayThe product goes into your day. The bars show how many calories, protein, carbs and fat you've had so far, against your daily target.
Seven calculators
Calculate. Understand. Adjust.
01
BMI Calculator
Quick insight into your weight relative to your height.
02
Calorie Calculator
Your daily energy requirements, with macro guidelines tailored to your goal.
03
1RM Calculator
Estimate your maximum strength and see which weight belongs to each training zone.
04
Water Calculator
How much you should drink based on your weight, workout, and weather.
05
Heart Rate Zones
Your five heart rate zones in bpm, ensuring cardio does what you expect.
06
Protein Calculator
Your protein requirements per day and meal — including vegetarian and plant-based.
07
Pace meter
Your pace per kilometre and your finish time, with a prediction for other distances.
All together
One program
tailored to you.
Fill in your profile once to get your energy and protein targets, a workout schedule with working weights derived from your own maximums, an eight-week progression, a detailed nutrition week with a grocery list, and a logbook tracking your progress.
To your program- IYour numbersCalories, protein, and fluids per day, plus your working weights week after week.
- IIWorkout scheduleTwo to five days, fitting your available time, with kilos per exercise.
- IIINutrition weekSeven days detailed to your portions, with a grocery list.
- IVLogbookTrack your sets and body weight and see the resulting trend line.
Based on research
Every nutrition topic shows the studies behind it.
Free to use
All calculators and the scanner cost nothing.
Made in Belgium
Available in Dutch, French and English.
Subscription
FitPlus:
it stays saved.
All calculators and the full program calculation stay free, and with a free account you save your profile on every device. With FitPlus you log more than just kilos, your weekly plan lives on your account, and three calculators and a recipe collection are added.
€4.99 per month · cancel anytime · secure payment via Stripe
- 01Your weekly plan saved to your accountPut your workouts, cardio and rest days in your weekly planner once and they are ready on every device you log in on — even after clearing your browser.
- 02A session logbook that knows your programPick the training day that is up next and every exercise is ready with sets, reps and working weight. You fill in what you actually did — with sets, RPE, sleep and energy — and the logbook keeps plan and result side by side, with your volume per week and per muscle group.
- 03Three advanced calculatorsA recovery meter that tells you whether you can go heavy today, a volume planner per muscle group and a plateau analysis that reads your own logbook.
- 04The full exercise libraryTwenty-four extra exercises with the same instructions as the basics — step by step, with cues, common mistakes and an easier and harder variation — plus swap options for every exercise in your schedule.
- 05Twenty-eight challenges with points and ranksFrom one to six weeks, covering strength, conditioning, nutrition, recovery, technique and habits. Every challenge has one measurable goal, a calendar to tick off and a threshold that allows for missing a day. Your standing is saved on your account and the recommendations follow your own program.
- 06Twenty-two extra recipesHigh-protein recipes with macros, preparation time and grocery list, beyond the fixed meals of your nutrition week.
The rest of the plan
Weekly Planner
Set your workouts, cardio, and rest days on fixed days and hours — and see where your week works against you.
Exercises
Explained step by step, with cues, common mistakes, and injury prevention.
Nutrition
Nutrition principles, sample meals, and the protein calculator for recovery.
Supplements
Forty supplements sorted by scientific evidence: what works, what does not, and how much.
Recipes
High-protein recipes with macros per serving and preparation steps.