Calculate calories, build personalised meal plans, explore low-GI foods and start beginner workouts — no signup or subscription required.
Pick your starting point. All tools are free and work instantly.
Estimate your BMR, TDEE and ideal daily calorie intake in seconds.
Open Calculator →Tell us your favourite foods and goal weight — we'll create your plan.
Build My Plan →Search 200+ foods by glycemic index to support balanced meal choices.
Explore GI Foods →Free beginner home and walking workout guides you can start today.
See Workouts →12 free nutrition and fitness tools. Each opens on its own page — no clutter, no distractions.
Calculate BMR, TDEE and daily calorie intake.
Find your ideal protein, carb and fat split.
How much protein do you need per day?
Daily hydration based on weight and activity.
Calculate the deficit needed for your weight loss goal.
Personalised meals from your favourite foods.
Build a weekly shopping list for your meal plan.
Weekly workout plan based on your goal and equipment.
4-week progressive walking plan for beginners.
Convert daily steps to calories burned.
Search glycemic index for 200+ foods.
Scale ingredients for batch cooking any number of servings.
Simple weekly meal ideas with breakfast, lunch and dinner — no paid app required.
Choose your favourite foods, set your goal weight and get a custom day plan with calories, GI and portions.
Build my plan → 1500 kcal/dayA moderate calorie plan for gradual, sustainable weight loss. 3 meals + 2 snacks.
View plan → 1800 kcal/dayBalanced plan for maintenance or light weight loss. Good variety of foods.
View plan → 2000 kcal/daySuitable for active individuals maintaining weight or building lean muscle.
View plan → Low GIFocus on lower-glycemic foods as part of a balanced nutritional approach.
Explore → MediterraneanOlive oil, fish, vegetables and legumes. One of the most studied diets.
Build My Plan →Start small, build consistency. Free guides for home, walking and gym.
No equipment needed. Full-body routine you can do in 30 minutes at home.
Read guide → Walking · OutdoorsHow to use walking to build a sustainable calorie deficit and improve fitness.
Read guide → Gym · StrengthThe basics of resistance training for fat loss and muscle tone.
Read guide → Mobility · DailyA simple daily movement routine to improve flexibility and reduce tension.
Read guide → Gym · Full BodyBeginner gym session targeting all major muscle groups in under 45 minutes.
Read guide → Tool · Walking PlanGenerate a 4-week progressive walking plan tailored to your fitness level.
Use tool →Many nutrition and fitness tools are locked behind subscriptions, signups or complicated apps. FytFree was created to give beginners simple calculators, meal plans and workout guides they can use for free — no account needed, no data stored, no paywall.
Pick a calculator, meal plan generator or workout guide from the hub above.
Enter a few details and instantly see estimates, plans and beginner-friendly explanations.
Use free plans and guides to create healthier habits — at your own pace.
Free educational articles for beginners.
Pick a realistic deficit you can actually sustain — not the fastest one on paper.
NutritionA practical method for setting a protein target that protects muscle in a deficit.
NutritionA simple visual method for healthier meals without counting every calorie or macro.
WalkingRealistic step targets based on your starting point — not just 10,000.
Meal PrepA flexible meal prep formula with sauces, swaps and zero repetition.
Weight LossTroubleshoot plateaus calmly — water, weekends, steps, sleep and what to adjust first.
