Body Recomp OS — Free 8-Week Fitness Planner by GearUpToFit

Build a personalized body recomposition plan in 2 minutes. Get your daily calorie target, macro split (protein, carbs, fat), 8-week periodized training program, cardio guidance, recovery checklist, and week-by-week habit system — 100% free, no signup required.

What you get

• Daily calorie target via Mifflin-St Jeor + Katch-McArdle equations
• Goal-specific macro split based on lean body mass
• 8-week periodized training plan with deload weeks
• Cardio plan personalized to your goals using Karvonen heart-rate zones
• Recovery, sleep, hydration, and mobility protocols
• Free fitness calculators: TDEE, macros, protein, 1-rep max, body fat

Frequently asked questions

Is the Body Recomp OS planner really free?

Yes — every feature, including the 8-week plan, calculators, and PDF export, is 100% free and requires no signup.

What science is behind the calorie and macro targets?

We use the Mifflin-St Jeor equation for BMR, Katch-McArdle when body fat is known, and Karvonen heart-rate zones for cardio. See our methodology page for full formulas.

Can I follow this plan at home without a gym?

Yes. Choose "Home" or "Bodyweight" as your equipment in the wizard and the plan adapts to dumbbells, bands, or no equipment at all.