How it works
From a few questions to a plan you can follow
You tell us about your life. We work out your targets with standard formulas, build a week of meals from food you recognise and a week of training that fits your time, and adjust it as you check in.
1. Tell us about you
Your height, weight, age and activity; your goals (up to three that work together); where your food comes from, down to the region where we have the data; your diet and any allergies or health conditions; your training experience, days, session length and equipment. You don't need an account to answer — you create one at the end, to save the plan.
2. We work out your targets
Calories come from your estimated resting energy use and your activity, with a deficit or surplus for your goal that is capped for safety. Protein is set from your body weight. The full formulas are on our methodology page.
3. Choose your pace
For a weight goal we recommend a number of weeks and offer up to three paces — more flexible, balanced, and faster when it's safe for you. A first goal is never more than 10% of your body weight, and every pace stays above the calorie floor.
4. Get a week of meals
- Built from the cuisines and dishes you eat, with the staples your region eats with them.
- Portions in grams and household measures, sized so each day lands close to your targets.
- Allergens you declare are screened out of every meal and every alternative before the plan is saved.
- Swap a meal for one with similar calories and macros, change a portion, or save your usual plates and the plan is built around them.
- A weekly flex meal for anything you like, and a shopping list you can tick off.
5. Get a week of training
- A split chosen from how many days you train and your experience — full body and upper/lower for beginners.
- Exercises that match your equipment and where you train, with sets, reps and rest, trimmed to fit your session length.
- Log the weight and reps you lift. The next target goes up only once every set reaches the top of its rep range.
- Cardio options and a daily step goal that rises gradually.
6. Check in each week
Log your weight and answer a few questions about the week. Progress is judged on your weekly average, not one weigh-in. When the trend and your consistency say so, portions change; if several lifts are going backwards together, training gets lighter for a week.
What it isn't
It isn't medical advice, and nutrition values are estimates. If you have a medical condition, are pregnant, or have a severe allergy, talk to a qualified professional. Read our health disclaimer.