# 2fit4u > 2fit4u is an AI personal trainer and nutrition coach (web app, subscription). > It builds a personalised training and meal plan from each member's goal, > level, equipment, body metrics and schedule, then adapts it every week to the > progress they log. Available in 5 languages (English, Slovenian, > German, Croatian, Italian). Operated by Divil d.o.o., Maribor, Slovenia. > Website: https://2fit4u.com This file is the full text of the site for language models: the answers themselves, not only links. Every count is taken from the live data. ================================================================ 1. FREQUENTLY ASKED QUESTIONS ================================================================ Q: How does 2fit4u work? A: You tell us your goal, level, equipment and days per week. We build a personalized workout split and a meal plan dialled to your calories and macros — then recalibrate it weekly as you log your progress. Q: Is there really a free plan? A: Yes — free forever, no card required. You get personalized calorie & macro targets, a sample workout and meal plan, and the full 500+ exercise library. Upgrade only if you want the full app. Q: Can I cancel anytime? A: Yes, in one click, anytime. On the Pro trial we email you a reminder before the first charge, so you're never billed by surprise. Q: Is a real person behind the plans? A: No — and we'll never pretend otherwise. 2fit4u is powered by AI, built on established training and nutrition science. Honesty is our core rule. Q: Is it based on real science? A: Yes. Calories use Mifflin-St Jeor, training volume follows the hypertrophy research (Schoenfeld and others), protein targets follow the evidence — no fads, natural methods only. Q: Can I connect my watch or scale? A: Device sync (Apple Watch, WHOOP, Garmin, smart scales and more) feeds recovery and body-composition data into your plan. Direct integrations roll out in stages. Q: What languages is it in? A: English, Slovenian, German, Croatian and Italian — the whole app and content, not just the marketing. Q: How is my data handled? A: Privacy-first: no advertising trackers, no selling your data. Progress photos in check-ins are never stored on our servers. See our Privacy and Cookie policies for details. ================================================================ 2. CALCULATORS (9, free, no sign-up) ================================================================ ### TDEE Calculator — https://2fit4u.com/en/calculators/tdee-calculator Find out exactly how many calories you burn per day. Your TDEE (Total Daily Energy Expenditure) is the foundation of every fat-loss or muscle-gain plan. What is TDEE?: Your TDEE is the total number of calories your body burns in a day — your resting metabolism (BMR) plus everything you do, from walking to training. Eat below it and you lose fat; eat above it and you gain weight. How it's calculated: We use the Mifflin-St Jeor equation — the most accurate formula for most people — to estimate your BMR from your sex, age, height and weight, then multiply by an activity factor that reflects how much you move and train. What to do with the number: To lose fat, aim for roughly 15–20% below your TDEE. To build muscle, eat 5–12% above it with enough protein. Track your weight for two weeks and adjust — your TDEE is an estimate, your scale is the truth. Q: How accurate is a TDEE calculator? A: It's a very good estimate based on validated formulas, but everyone's metabolism differs slightly. Use it as a starting point, then adjust based on how your weight actually changes over 2–3 weeks. Q: Should I eat my TDEE to lose weight? A: No — to lose fat you eat below your TDEE, typically 15–20% less. Eating at TDEE maintains your current weight. Q: How often should I recalculate? A: Recalculate whenever your weight changes by more than a few kilos, since a lighter or heavier body burns a different number of calories. ### Macro Calculator — https://2fit4u.com/en/calculators/macro-calculator Get your daily calories split into protein, carbs and fat — dialled to your goal, whether that's losing fat, building muscle or maintaining. Why macros matter: Calories decide whether you gain or lose weight, but macros decide what that weight is. Enough protein protects and builds muscle; the right carbs fuel your training; fat keeps your hormones healthy. How we set them: We calculate your calories from your TDEE and goal, set protein from your bodyweight (1.6–2.2 g/kg, backed by Helms and Morton's research), set fat at around 0.9 g/kg, and fill the rest with carbs. Hitting your macros: Spread protein across 3–5 meals, time most of your carbs around training, and stay flexible with food choices. Consistency over a week matters far more than perfection at any single meal. Q: How much protein do I need to build muscle? A: Research points to 1.6–2.2 g of protein per kilogram of bodyweight per day for trained lifters. More than that doesn't build extra muscle. Q: Do I need to hit my macros exactly? A: Aim to land within about 10% of each target. Protein is the most important to hit; carbs and fat have more flexibility. Q: Should carbs be high or low? A: It depends on your goal and preference. Carbs fuel hard training, so most lifters do best keeping them moderate-to-high and cycling them around their toughest sessions. ### BMR Calculator — https://2fit4u.com/en/calculators/bmr-calculator Your BMR is the number of calories your body burns at complete rest, just to keep you alive. It's the base layer of your daily calorie needs. What is BMR?: Basal Metabolic Rate is the energy your body uses at rest for breathing, circulation and keeping your organs running. It's typically 60–70% of the calories you burn in a day. BMR vs TDEE: BMR is your at-rest burn. TDEE adds all your daily activity on top. You never want to eat below your BMR for long — for fat loss, build your deficit from your TDEE instead. Q: What's the difference between BMR and TDEE? A: BMR is calories burned at rest; TDEE is BMR plus all your daily movement and exercise. Use TDEE, not BMR, to set your eating calories. Q: Should I eat below my BMR to lose weight? A: No. Eating below your BMR for extended periods can harm your metabolism, hormones and muscle. Create your deficit from your TDEE instead. ### One-Rep Max Calculator — https://2fit4u.com/en/calculators/one-rep-max-calculator Estimate the heaviest weight you can lift for a single rep — without the injury risk of actually testing it. Then use the percentages to program your training. Why estimate your 1RM?: Your one-rep max is the standard reference for programming strength training. Estimating it from a lighter set is far safer than grinding out a true max, and accurate enough to plan your working weights. How it works: We average two trusted formulas (Epley and Brzycki) using a weight and the reps you completed with it. The closer your set is to 5 reps, the more accurate the estimate. Using the percentages: Most strength programs prescribe work as a percentage of your 1RM — for example, 5×5 at 80%. The table gives you those exact weights so you can load the bar with confidence. Q: How accurate is a 1RM calculator? A: Very accurate for sets of 2–8 reps. The fewer reps you base it on, the more accurate it is. Above 10 reps, estimates drift, because endurance starts to matter more than pure strength. Q: Should I actually test my 1RM? A: Rarely, and only when peaked and well-coached. For most lifters, estimating from a hard set of 3–5 reps is safer and just as useful for programming. ### DRI Calculator — https://2fit4u.com/en/calculators/dri-calculator See your full Dietary Reference Intakes (DRI): daily energy, protein, carbs, fat, fiber, water and 22 essential vitamins & minerals — from the official Institute of Medicine tables. What is the DRI?: Dietary Reference Intakes (DRI) are the nutrient reference values from the Institute of Medicine (now the National Academies). They tell you how much energy, protein, fiber, water and each vitamin and mineral a healthy person needs per day, adjusted for sex and age. How it's calculated: Energy uses the IOM Estimated Energy Requirement (EER) equation from your sex, age, height, weight and activity. Protein uses the RDA of 0.8 g per kg, carbs and fat use the Acceptable Macronutrient Distribution Ranges (AMDR), and every vitamin and mineral uses the official RDA or AI for your sex and age. What to do with the numbers: Use them as daily targets for a balanced diet. Hitting your calorie and protein numbers drives body composition; hitting vitamin and mineral targets keeps energy, recovery and long-term health on track. Pair it with our food calorie lookup to build meals that cover it all. Q: What's the difference between RDA and AI? A: RDA (Recommended Dietary Allowance) meets the needs of 97–98% of healthy people. AI (Adequate Intake) is used when data is limited — the amount assumed to be adequate. Both are shown as your daily target. Q: Is the DRI calculator accurate? A: It uses the official Institute of Medicine DRI tables and the IOM EER equation — the same source as government nutrition calculators. Values are for healthy adults 19+ and are reference targets, not medical advice. Q: Why do men and women have different needs? A: Body size, composition and physiology differ, so energy, iron, calcium and several vitamins are sex-specific. Some also change with age — for example calcium and vitamin D rise for older adults. ### BMI Calculator — https://2fit4u.com/en/calculators/bmi-calculator Calculate your BMI (Body Mass Index) from your height and weight, and see which weight category you fall into. What is BMI?: Body Mass Index is your weight in kilograms divided by your height in metres squared. It's a quick screen for whether your weight is in a healthy range for your height. How it's calculated: BMI = weight (kg) ÷ height (m)². The standard categories are: under 18.5 underweight, 18.5–24.9 normal, 25–29.9 overweight, 30+ obese. Its limits: BMI doesn't distinguish muscle from fat, so very muscular people can read as 'overweight'. Pair it with our body-fat and FFMI calculators for a fuller picture. Q: Is BMI accurate for athletes? A: Not always — muscle weighs more than fat, so lifters often score high despite being lean. Use body-fat % alongside it. Q: What is a healthy BMI? A: For most adults, 18.5–24.9 is considered the healthy range, but it's a screening tool, not a diagnosis. Q: Does BMI differ for men and women? A: The formula and adult categories are the same; body composition differs, which is why body-fat % is a useful companion metric. ### Body Fat Calculator — https://2fit4u.com/en/calculators/body-fat-calculator Estimate your body-fat percentage using the US Navy circumference method — just a tape measure and your height. How it works: The US Navy method estimates body fat from the circumference of your neck and waist (plus hips for women) relative to your height. It's free, repeatable and surprisingly close to more expensive methods. How to measure: Use a soft tape, relaxed, against the skin. Neck below the larynx; waist at the navel for men; women also measure the widest point of the hips. Measure in the morning for consistency. What the number means: Lower isn't always better — there's essential fat your body needs. Athletic ranges are roughly 6–13% (men) and 14–20% (women). Q: How accurate is the Navy method? A: It's typically within 3–4% of a DEXA scan for most people — excellent for a free tape-measure method, and great for tracking change over time. Q: How often should I measure? A: Every 2–4 weeks, same conditions each time. Trends matter more than any single reading. Q: Why do women measure hips too? A: Women carry more fat around the hips, so including that circumference makes the estimate more accurate. ### FFMI Calculator — https://2fit4u.com/en/calculators/ffmi-calculator Calculate your FFMI (Fat-Free Mass Index) to see how much lean muscle you carry for your height — and how close you are to the natural limit. What is FFMI?: FFMI measures your lean (fat-free) mass relative to your height — like a BMI for muscle. It's the best simple metric for how muscular you actually are, independent of fat. The natural ceiling: Research on drug-free athletes shows a normalised FFMI around 25 is the typical natural upper limit. Most lifters land between 18 and 23; sustained values above 25 are very rarely achieved naturally. How it's calculated: We take your lean mass (weight minus fat), divide by height squared, then normalise to a 1.8 m reference so tall and short people compare fairly. You'll need your body-fat % — use our body-fat calculator first. Q: What's a good FFMI? A: Around 18 is average, 20–22 is well-trained, 22–24 is excellent and approaching the natural limit (~25). Q: Can you exceed FFMI 25 naturally? A: It's very rare. Sustained values above ~25 almost always indicate performance-enhancing drugs — which we never recommend. Q: Why normalise FFMI? A: Normalising to 1.8 m height removes the bias that taller people score lower, so the number is comparable across heights. ### Protein Calculator — https://2fit4u.com/en/calculators/protein-calculator Find how much protein you should eat per day based on your weight and goal — backed by sports-nutrition research. Why protein matters: Protein builds and preserves muscle, keeps you full, and protects lean mass in a diet. It's the single most important macro for body composition. How much you need: Research supports roughly 1.6–2.2 g per kg of body weight for active people. We suggest a little more in a fat-loss phase (to protect muscle) and a solid baseline for maintenance and gaining. How to hit it: Spread protein across 3–4 meals, each with a quality source — chicken, fish, eggs, dairy, legumes or a shake. Use our food calorie lookup to count it. Q: How much protein to build muscle? A: About 1.8–2.2 g per kg of body weight per day, paired with training and enough total calories. Q: Can you eat too much protein? A: For healthy people, intakes in this range are safe. Extremely high intakes offer no extra muscle benefit and displace other nutrients. Q: Plant or animal protein? A: Both work. Plant eaters should aim slightly higher and combine sources to cover all essential amino acids. Q: How much protein per day to lose weight? A: In a calorie deficit, aim for the higher end — around 1.8–2.2 g per kg of body weight — to protect muscle while you lose fat. For an 80 kg person that is roughly 145–175 g per day. Q: How much protein per kg of body weight? A: Research supports 1.6–2.2 g/kg for building or keeping muscle. Below about 1.6 g/kg you leave results on the table; above about 2.2 g/kg adds little for most people. ================================================================ 3. EXERCISE LIBRARY (539) ================================================================ Every exercise has an animation, step-by-step form cues, the muscles worked, common mistakes and sets/reps guidance per goal. By muscle group: Back (84), Chest (65), Triceps (63), Legs (57), Core (55), Biceps (51), Shoulders (51), Glutes & Hamstrings (40), Forearms (37), Calves (22), Neck (12), Conditioning (2) Index: https://2fit4u.com/en/exercises ================================================================ 4. FOOD DATABASE (159) ================================================================ Per-100 g protein, carbohydrate and fat, aligned with USDA FoodData Central. Calories are derived (4·P + 4·C + 9·F), never typed in separately, so the kcal shown always matches the macros shown. By category: Protein (31), Carbs (23), Fruit (25), Vegetables (27), Dairy (17), Fats & nuts (19), Legumes (7), Other (10) Index: https://2fit4u.com/en/food ================================================================ 5. ARTICLES (24) ================================================================ - The Micronutrients Most People Fall Short On (And the Foods That Fix It) — https://2fit4u.com/en/blog/micronutrients-most-people-miss Most people eat enough calories but still miss key micronutrients — here's which ones matter most and how to get more from real food. - Healthy Fats Explained: Omega-3, Monounsaturated, and What to Limit — https://2fit4u.com/en/blog/healthy-fats-explained Learn which dietary fats support your health, why omega-3s matter, and simple food swaps to upgrade your eating without ditching fat altogether. - Full-Body Workout at Home: A Simple, Science-Based Plan (No Equipment) — https://2fit4u.com/en/blog/full-body-workout-at-home No gym and no equipment needed. Here's a balanced full-body workout you can do at home in about 30 minutes — and how to keep it challenging as you get stronger. - A High-Protein Meal Plan That Actually Keeps You Full — https://2fit4u.com/en/blog/high-protein-meal-plan How much protein you really need, plus a simple full-day high-protein meal plan you can scale to your calories — designed to curb hunger while you lose fat or build muscle. - Bulking and Cutting: How to Build Muscle and Lose Fat in Phases — https://2fit4u.com/en/blog/bulking-and-cutting You can't maximally build muscle and lose fat at the same time — so the smart move is to alternate. Here's how bulking and cutting actually work. - How Much Cardio You Actually Need for Fat Loss — https://2fit4u.com/en/blog/cardio-for-fat-loss Cardio helps you lose fat — but more isn't always better, and it can't out-run your diet. Here's how much you actually need, and how to use it. - Sleep and Muscle Growth: The Most Underrated Training Variable — https://2fit4u.com/en/blog/sleep-and-muscle-growth Skimp on sleep and you leave gains on the table. Here's what the research says about sleep, recovery, hormones — and how to fix your nights. - Caffeine and Training: How the World's Favourite Stimulant Boosts Performance — https://2fit4u.com/en/blog/caffeine-and-performance Caffeine is one of the very few supplements that reliably works. Here's the evidence on strength, endurance and focus — and how to dose it right. - Muscle Soreness (DOMS): Is Being Sore a Sign of a Good Workout? — https://2fit4u.com/en/blog/muscle-soreness-doms That deep ache a day or two after training feels like proof it worked. But the science says soreness is a poor measure of progress. Here's what it really means. - Intermittent Fasting for Fat Loss and Muscle: What the Evidence Actually Says — https://2fit4u.com/en/blog/intermittent-fasting-guide A balanced, research-backed look at 16:8, time-restricted eating and when fasting genuinely helps — plus who should skip it. - Salt and Sodium: Why Active People May Need More Than the Headlines Suggest — https://2fit4u.com/en/blog/sodium-and-performance Sodium is an essential electrolyte, not just a villain. Here's the balanced, research-backed view on intake for athletes, low-carb dieters and anyone who sweats. - Why Fiber Matters: How Much You Need and the Best Sources — https://2fit4u.com/en/blog/fiber-benefits-and-sources Discover why dietary fiber is essential for gut health, satiety, and overall wellness — plus the top foods to hit your daily target. - How many sets per muscle per week? A science-based guide — https://2fit4u.com/en/blog/sets-per-muscle-per-week Volume is the number-one driver of muscle growth. Here's how many hard sets each muscle actually needs — and how to know when you're doing too little or too much. - Carb cycling for fat loss: how to time your carbs around training — https://2fit4u.com/en/blog/carb-cycling-for-fat-loss Eat more carbs on the days you train hard, fewer on the days you don't. Done right, carb cycling helps you keep your performance and muscle while the fat comes off. - How much protein do you really need to build muscle? — https://2fit4u.com/en/blog/how-much-protein-to-build-muscle Forget the bro-science gram targets. Here's what the research actually shows about protein for muscle growth — and how to hit it without living on chicken and rice. - Calorie deficit explained: the only way to lose fat — https://2fit4u.com/en/blog/calorie-deficit-explained Forget detoxes and fat-burners. Fat loss comes down to one rule — a calorie deficit. Here is exactly how to set yours and keep the fat coming off. - The best beginner gym workout: full-body, 3 days a week — https://2fit4u.com/en/blog/beginner-gym-workout-plan New to the gym? You do not need a fancy split. A simple full-body plan three times a week builds muscle fastest when you are starting out. Here is the plan. - Progressive overload: the rule that actually builds muscle — https://2fit4u.com/en/blog/progressive-overload-explained You can have perfect form and perfect nutrition and still not grow. The missing piece is almost always progressive overload. Here is how to apply it. - High-protein foods: the best picks to build muscle — https://2fit4u.com/en/blog/high-protein-foods Protein is the macro that builds and protects muscle. Here are the best high-protein foods — for meat-eaters and plant-based eaters alike — and how much you actually need. - How to lose belly fat: what actually works (and what does not) — https://2fit4u.com/en/blog/how-to-lose-belly-fat There is no exercise that burns fat from one spot. Here is the honest, science-based way to lose belly fat — and why ab workouts alone will never do it. - Creatine: the most-studied supplement, explained — https://2fit4u.com/en/blog/creatine-explained Creatine is the most researched, most effective and cheapest supplement in fitness. Here is what it does, how to take it, and the myths to ignore. - Vegan & vegetarian muscle building: the complete guide — https://2fit4u.com/en/blog/vegan-muscle-building You can absolutely build serious muscle on plants. Here is exactly how to hit your protein, pick the right foods, and grow — no meat required. - Training around an injury: keep making gains safely — https://2fit4u.com/en/blog/training-around-injury An injury doesn't mean stopping. With smart exercise swaps you can train around a sore knee, shoulder or back and keep your progress — often coming back stronger. - The best 2–4 day workout splits for busy people — https://2fit4u.com/en/blog/best-workout-splits-busy No time for the gym 6 days a week? You don't need it. Here are the most effective 2, 3 and 4-day splits that still train your whole body and build real muscle. ================================================================ 6. WHAT 2fit4u DOES NOT DO ================================================================ - No steroids, SARMs or other performance-enhancing drugs, ever. - No crash diets, no sub-maintenance "detox", no extreme protocols. - No invented transformations, testimonials or star ratings. - No medical advice: members with a condition are told to consult a professional. - Features that are not live are labelled as upcoming, not described as available. ================================================================ 7. COMPANY ================================================================ Divil d.o.o., Maribor, Slovenia. Company number 9085343000, VAT SI81162065. Contact: hello@2fit4u.com · https://2fit4u.com