How it works

How we build your plan

Tell us about your goals, food and training. We estimate your targets, build your weekly plan and adjust it through check-ins.

1. Tell us about you

Your age, height, weight, how active you are, and up to three goals that work together.
The cuisines you enjoy, with regional dishes where we have them, your diet, allergies and any health conditions.
Your training: experience, days, session length, and equipment.
You can answer everything without an account. Create one at the end to save your plan.

A woman choosing vegetables at a market stall

2. Get your weekly plan

We estimate your daily targets, then build seven days of meals and workouts around them. If your goal is to lose or gain weight, you choose from the paces available to you: More flexible, Balanced, or Faster.

How we estimate your targets

We estimate your daily calories from your measurements and how active you are, then adjust them for your goal within fixed minimums and caps. Your protein target comes from your goal, how often you train, and your weight — adjusted if your waist measurement suggests higher body fat. Every formula is on our methodology page.

How your pace and timeline are set

We estimate a timeline for your goal and offer up to three paces. Faster is offered only when it's suitable for you. Your first target is never more than 10% of your starting weight, and no pace takes you below our minimum daily calories. The timeline is an estimate: your weekly check-ins correct it from your real weigh-ins.

Your meals

Meals from the cuisines and dishes you eat, with the sides usually served alongside them.
Portions in grams and everyday measures, matched to your daily targets.
Every meal and alternative is screened for the allergens you tell us about before the plan is saved, using each food's listed ingredients. Always check labels and recipes for the food you buy or cook, because brands and cross-contact vary.
Swap a meal for an alternative with similar nutrition, or change a portion. Save your usual meals and the plan is built around them.
One flexible meal each week, plus a shopping list you can check off.

Your training

A weekly workout schedule matched to your experience and the days you can train.
Exercises matched to your equipment and where you train, with sets, reps, and rest that fit your session length.
Log the weight and reps you lift. The target goes up only once every set reaches the top of its rep range.
Cardio options and a daily step goal that rises gradually.

How your training week is laid out

How many days you train and your experience decide how the week is divided into sessions. Beginners get full-body and upper/lower sessions. To fit your session time, we shorten rest periods first, then reduce supporting exercises while keeping the main lifts. The methodology page has the sets, reps, and rest for each goal.

A woman with a barbell on her shoulders in a gym

What a day and a session look like

Meals1,457 kcal · 116 g protein

BreakfastAvocado Toast with EggCantaloupe · Greek Yogurt (nonfat)

283 kcal

LunchChicken Rice BowlGreen Peas

447 kcal

Post-workoutCottage Cheese (low-fat)Peach

210 kcal

DinnerChicken BurritoAsparagus

517 kcal

WorkoutUpper body · 4 of 5 exercises · about 45 min

Chest Press Machine4 sets × 8–15 reps90s rest

Machine Row3 sets × 8–15 reps90s rest

Incline Chest Press Machine3 sets × 8–15 reps90s rest

Lat Pulldown3 sets × 8–15 reps90s rest

A sample from our planner, for a 32-year-old woman eating 1,475 kcal and 115 g of protein a day and training 4 days a week. Your plan is built from your own answers. Nutrition values are estimates.

Someone checking their progress on a sports watch

3. Check in and adjust

Each week, tell us how things went. We use your average weight and how closely you followed the plan to decide whether a change would help.

Week 1: you start from your answers and the pace you chose.
During the week: check off meals, and log your weight and the sets you lift.
Check-in: tell us how closely you followed the plan, and about your hunger, energy, sleep, and how hard training felt.
Next week: portions and training adjust when your trend calls for it, and every change is recorded with its reason.

Rest days and lighter training weeks are part of your schedule. If an exercise hurts, name it at your check-in and it is swapped out of the next week's plan.

Recovery details

Rest days are planned around your schedule, and a major muscle always gets a day off before it is worked hard again.
Each training block includes a lighter week. It may come earlier if performance drops across several exercises.
If you tell us at your check-in that you were sore or in pain, your weights stay where they are that week rather than going up.
The check-in then asks which exercise caused it. Any you name is left out of the next week's plan and replaced.
We ask about your sleep, energy and hunger, and show them alongside your weight trend so you can see how they relate. These check-ins are not sleep treatment.

A man stretching his hamstrings on a mat after a workout

Health and safety

This planner gives general fitness and nutrition guidance, not medical advice, and nutrition values are estimates. We don't build plans during pregnancy or breastfeeding, or with a current or past eating disorder, type 1 diabetes or insulin use, or kidney disease — see who the planner is for. If you have another medical condition or a severe allergy, talk to a qualified professional. Read our health disclaimer before starting.

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