Health & Medical Disclaimer

Nothing here diagnoses, treats or prevents any condition. We are not your doctor, dietitian or physiotherapist, and using this site does not create that relationship.

Never ignore or delay professional medical advice because of something a plan here says.

Speak to a qualified professional before starting a new diet or exercise program — particularly if you have a heart condition, high blood pressure, diabetes, an eating disorder, an injury, are pregnant or breastfeeding, or take regular medication.

This planner is for adults seeking general fitness and nutrition guidance. We do not currently generate plans for pregnancy, breastfeeding, a history of an eating disorder, type 1 diabetes or insulin use, or kidney disease. See Methodology for the current scope.

Stop exercising and seek medical help if you feel chest pain, faintness, breathlessness beyond normal effort, or pain that is sharp rather than muscular.

Exercise carries a risk of injury. Work within your own limits, and choose good form over heavier weight.

We screen out foods that match the allergies you tell us about, and check every generated meal against them.

Even so, recipes and brands vary, and we can't see packaging or cross-contamination: always read the label on what you actually eat.

Our nutrition and ingredient information for prepared dishes is an estimate for a typical recipe. If you have a severe allergy, treat our data as a starting point, never as confirmation that a food is safe for you.

BMI, calorie targets and macro splits come from standard formulas applied to the details you enter. They are population estimates and cannot account for everything about an individual — BMI in particular cannot tell muscle from fat.

This service is for people aged 18 and over.