Find out what your body actually needs

What matters most right now?

This sets your calorie target and what the training is for.

Lose fatBuild strengthMaintain and feel betterMore energy every day

Which body are you working toward?

It sets what the training builds and what the tracker watches. A direction, not a promise: how a body changes depends on age, genes and time.

SlimmerLeanerTonedAthleticAthleticLean and definedStrongMuscular

What would you change first?

It decides which measurement your tracker watches beside the scale, and what the sessions lead with.

My middleMy middleHips and thighsHips and thighsArms and backArms and backAll overAll overStronger, not smallerStronger, not smallerMore staminaMore stamina

How old are you?

Energy needs shift with age, so the target adjusts for it.

Where are you with your cycle?

Around and after menopause the plan puts protein at the top of the range and treats strength sessions as the part not to skip. This is health information: it only shapes that advice, and you can skip it.

How active is a normal week?

Be honest. Overestimating is the top reason targets fail.

Your height and weight

Used to calculate your numbers and portion your plan. Never shared.

Where would you like to be?

A target lets the plan draw your pace, in weeks and a date. Leave it if you are not sure.

How many strength sessions can you really fit in a week?

The plan schedules exactly that many. A plan you can keep beats one you admire.

How long can a session be?

Sets and moves are cut to fit it, so a session never runs over.

What can you train with?

Every session is written for what you have.

How long can dinner take on a normal evening?

Lunches and dinners in your plan stay under this.

How many meals suit your day?

The calories are split across exactly these.

How do you eat?

Your plan respects this, no foods you will not touch.

Anything you never eat?

Pick all that apply. None of it appears in any meal or swap.

What do you reach for when a day goes sideways?

Pick all that apply. The plan budgets for it instead of pretending it will not happen.

How many hours do you usually sleep?

Sleep moves appetite, so the plan accounts for a short night.

How is your stress, most weeks?

On a hard week the plan tells you what to protect first and what to let slide.

Has a doctor diagnosed any of these?

Pick all that apply. It adds notes to your plan and changes nothing else.

Do you take any of these?

Some medicines change how a calorie target should be handled. Notes only; nothing here is medical advice.

Are you pregnant or breastfeeding?

A calorie deficit is the wrong tool for either, so the answer decides whether a plan is the right thing to give you.

Have you been diagnosed with an eating disorder, now or in the past?

We ask because a calorie target can do harm here, and we would rather know.

What usually gets in the way?

Your plan leads with this instead of ignoring it.

What has changed in the last few years?

Pick all that apply. Weight rarely moves on its own; something usually moved it.

Why now?

The plan opens with this, because it is the thing you will read on a bad day.

When is it?

Your plan will say what the estimate looks like by then, honestly, and what it does not.

What have you tried before?

Pick all that apply. The plan starts where those stopped.

How sure are you that you will still be on this in four weeks?

Honest answers make a plan you keep. The plan starts smaller for a low one, not bigger.

General information, not medical advice. Targets are estimates based on population averages, and any pace shown is an estimate, not a promise. If you are pregnant or breastfeeding, managing a medical condition, taking medication that affects appetite or blood sugar, or have a history of disordered eating, talk to your doctor before changing how you eat.