Enter your measurements and goal. MicroPlan gives you daily calories, macros, a meal plan and a training plan — then tracks your progress and adapts the plan every four weeks. Free, and it works without an account.
Age, height, weight, waist and your goal — from most shredded to most massive.
Daily calories and macros, a meal plan built around your diet, and a training split.
Log meals, workouts and measures; every 28 days the plan recomputes from fresh numbers.
No spreadsheets, no guesswork — just a plan that fits your body and your week.
TDEE-based targets tuned to your goal — whether you’re cutting fat, recomping or building muscle.
Meal templates that respect a mixed, vegetarian or vegan diet, your allergies and diabetes.
3–6 day splits with working-set logging and gentle week-over-week progression.
Weight, waist and body-fat trend lines, with a re-assessment every 28 days.
Log packaged foods in seconds by scanning the barcode — no manual typing.
Only science-backed basics that actually help — no “fat burners”, no hype.
Invite clients with a reusable code, see their plans, meals, workouts and measurements, get an alert when someone goes quiet, and adjust their plan remotely. Free during the beta.
Free, and private by default. Start as a guest — your data lives in your browser. Create a free account only if you want your plan synced across devices. Nothing to install.
Yes. All the core features — calories, macros, meal plan, training plan and progress tracking — are free, and you can use them without an account.
No. You can use MicroPlan as a guest and your data stays on your device. An optional free account simply syncs your plan across devices.
Losing fat while keeping — or building — muscle at the same time, by pairing the right calorie and macro targets with resistance training.
No. MicroPlan provides estimates for general fitness and is not medical advice. If you have a condition such as diabetes, confirm your plan with your doctor.
Yes. Trainer mode lets coaches invite clients with a reusable code, follow their progress and entries, and adjust their plans remotely.