# KetzalFit

> A free AI fitness trainer that builds personalized weekly workout and nutrition plans from your goal, schedule, and equipment. No signup, 100% free. Built on KetzalCode.

## What KetzalFit does

- Generates a personalized weekly workout plan from a 5-step intake (goal, body basics, schedule, level, equipment).
- Builds a nutrition plan that adapts portions and macros to your training day vs. rest day.
- Adapts week-to-week based on completed sessions, sleep, and body-composition signals.
- Coaches the plan via Kai, an AI assistant that answers training and nutrition questions in plain language.
- No account is required to generate a plan; an optional account syncs plans across devices.

## Key pages

- [Homepage](https://ketzalcode.com/trainer): What KetzalFit is and how it works.
- [Onboarding](https://ketzalcode.com/trainer/onboarding): Build your free AI workout plan in 5 steps.
- [How it works](https://ketzalcode.com/trainer#how-it-works): Watch the AI build a plan in real time.
- [Questions](https://ketzalcode.com/trainer#questions): Common training and nutrition questions answered.

## Frequently asked

- **Can I train without equipment?** Yes — bodyweight-only plans with progressions for push-ups, squats, and assisted pull-ups.
- **What if I have an injury?** Flag injuries in onboarding and the AI substitutes movements and prioritizes stability.
- **How do I lose fat without losing muscle?** A moderate deficit plus heavy strength work to preserve muscle, with Zone-2 cardio that doesn't cannibalize gains.
- **How many days should I train?** Three well-built days produce progress; five to six accelerate. Pick what fits your life — the AI splits volume to fit your schedule.

## Brand

- **KetzalFit** is the consumer AI fitness product.
- **KetzalCode** is the parent company that builds AI-powered products.
- **Kai** is the in-product AI coach that explains and adapts your plan.