Your training + nutrition plan,
built around your body.
Answer a few quick questions and get a complete personalized program - workouts, cardio, macros, and meals - in seconds.
Let's start with the basics
What's your biological sex?
Used for accurate metabolic calculations
How old are you?
Metabolism changes with age
What's your weight?
Current body weight
How tall are you?
Height affects your base metabolic rate
How active are you?
Your general daily activity level
Your Estimated Daily Burn
What's your job like?
Your daily work activity level
What exercise do you do?
Select all that apply, then set duration and frequency
Your exercises:
- Not selected
-
- Not selected
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Daily steps?
Average from your phone or watch (optional)
Updated Estimate
Do you know your body fat %?
This lets us use the most accurate formula
Enter your body fat %
As measured or reported
Tape Measurements
Measure with a soft tape at the widest/narrowest point
Pick the closest match
Which body type looks most like you?
Are you an athlete?
Athletes use a different metabolic formula (Cunningham)
Precision Estimate
What's your goal?
This determines your calorie target
Slower = more sustainable, less muscle loss
These rates work best paired with cardio (you will choose it a few steps ahead). Without cardio, your nutrition carries the entire deficit -- on Aggressive and Fast that means noticeably lower calories, tighter macros, and a harder ramp-up.
Are you on GLP-1 medication?
Ozempic, Wegovy, Mounjaro, or similar
Are you using PEDs?
Testosterone, GH, SARMs, etc.
Any dietary needs?
Select all that apply, or skip
Any food allergies?
Select all that apply, or skip
How many meals per day?
We'll distribute your calories evenly
Plan duration?
How many weeks of training + meal plans
How many days per week can you train?
Weight training sessions per week
Choose your training split
How to organize your training days
How long are your gym sessions?
Average time per weight training session
Your training experience?
This helps us pick the right workout intensity
Do you want cardio in your program?
Cardio helps with fat loss and cardiovascular health
What type of cardio?
Pick your intensity, then your preferred activity
Choose your preferred activity:
How many cardio sessions per week?
More sessions = shorter each, more food allowed
Session duration will be calculated based on your goals and body stats.
When do you want your cardio?
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We'll auto-fall-through to mixed if needed to fit your week.
Your Program Summary
Review your selections before generating
We'll create your free account to deliver your program
Please fix the following before generating:
Program Generation Started!
Your training program, cookbook, and nutrition plan will appear in your dashboard in about 2-3 minutes.
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