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Fitectra / Engineer your fitness.

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Engineer your fitness.

Set your baseline, choose the outcome you care about, and get a practical nutrition and training roadmap that stays on this device.

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Your plan in three steps

  1. 1
    Profile

    Set the basics that make your plan yours.

  2. 2
    Targets

    Choose your goal, activity, food preferences, and pace.

  3. 3
    Roadmap

    Use calories, meals, workouts, groceries, and progress tools.

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Your next practical steps, in one place.

Calories

2,175 kcalPersonal daily target

Macros

156 g proteinFuel targets that fit your goal

Timeline

18 weeksModerate goal pace

Training

3-day foundation78 kg to 70 kg

Fitectra

Complete Fitness & Nutrition Planner

Engineer your fitness.

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Nutrition Plan

Goal: fat loss

Height: 175 cm / Current weight: 78 kg / Goal weight: 70 kg

BMR: 1729 kcal / TDEE: 2680 kcal / Target: 2175 kcal

Protein 156 g, carbs 242 g, fat 65 g, fiber 30 g, water 2.8 L

Timeline

Conservative: 30 weeks at 0.27 kg/week. Jul 29, 2020

Moderate: 18 weeks at 0.47 kg/week. May 6, 2020

Aggressive: 13 weeks at 0.66 kg/week. Apr 1, 2020

Food Recommendations

Chicken breast: 100 g cooked, P 31 / C 0 / F 4, 165 kcal

Turkey mince: 120 g cooked, P 29 / C 0 / F 8, 205 kcal

Canned tuna: 100 g drained, P 26 / C 0 / F 1, 116 kcal

Cottage cheese: 170 g, P 24 / C 8 / F 2, 150 kcal

Greek yogurt: 170 g, P 17 / C 6 / F 0, 100 kcal

Broccoli: 150 g, P 5 / C 10 / F 1, 55 kcal

Spinach: 2 cups, P 2 / C 2 / F 0, 15 kcal

Cucumber: 1 cup, P 1 / C 4 / F 0, 20 kcal

Salmon: 120 g cooked, P 28 / C 0 / F 13, 245 kcal

Eggs: 2 large, P 12 / C 1 / F 10, 145 kcal

Peanut butter: 2 tbsp, P 8 / C 7 / F 16, 190 kcal

Certified gluten-free oats: 50 g dry, P 7 / C 33 / F 4, 195 kcal

This tool provides estimates and educational information only. It is not medical advice. Consult a qualified healthcare professional before making significant dietary or fitness changes.

Meal Plan: Balanced Target Day

Protein breakfast bowl

Greek yogurt, oats, berries or banana, chia or flax

456 kcal / P 35 / C 55 / F 11

Protein and rice bowl

chicken breast, brown rice, broccoli, olive oil

632 kcal / P 50 / C 64 / F 19

Protein and potato plate

salmon or turkey mince, potatoes, spinach and broccoli, measured olive oil

663 kcal / P 48 / C 56 / F 25

Protein snack

cottage cheese, berries or banana

259 kcal / P 26 / C 32 / F 5

Training-day adjuster

rice, potatoes, or oats, fruit if useful around training

186 kcal / P 3 / C 36 / F 2

Grocery List

Protein

Chicken breast, Turkey mince, Greek yogurt, Eggs, Salmon or canned tuna

Carbs

Oats, Brown rice, Potatoes, Whole-grain wraps

Fats

Olive oil, Avocado, Peanut butter, Chia or flax

Fruits

Bananas, Berries, Apples or oranges if tolerated

Vegetables

Broccoli, Spinach, Cucumber, Bell peppers, Mixed greens

Workout Plan: Beginner 3-Day Full Body

Three simple full-body sessions with recovery days between them.

Day 1: Squat, push, pull

Goblet squat 3x8; Incline push-up or dumbbell press 3x8; Cable or band row 3x10; Farmer carry 3 rounds; Easy walk 10 minutes

Day 2: Hinge and core

Romanian deadlift 3x8; Lat pulldown 3x10; Step-up 3x8 each side; Dead bug 3x8 each side; Zone 2 bike or walk 15 minutes

Day 3: Balanced repeat

Leg press 3x10; Dumbbell shoulder press 3x8; Seated row 3x10; Glute bridge 3x12; Plank 3 short holds

This does not replace professional coaching. Start conservatively, use good technique, and stop if something feels wrong.

Progress Sheet

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