Your whole plan is built on these.
These set your calories and recovery.
Sex
Date of birth
or just your age
Three answers. Your calorie numbers come next.
Height
Weight
Daily activity
Body shape Optional
From your height, weight, age and activity.
Keep going to get your plan
This shapes your meal plan.
Where you buy your food
Grocery budget
Eating style
Foods you avoid
Allergies
This keeps your training safe. You still train hard.
Medical conditions
We swap the exercises. You still train hard.
Medications
Surgical history
Doctor guidance
Blood type
Vitals
These change when and how often you train.
Alcohol
Smoking
Sleep
Steps & water
So your plan fits your time and equipment.
Job activity
Experience
Where you train
Weekly commitment
Your feet
Toe shape
Arch height
Wet your foot and step on paper. Which print matches?
Resting stance
How your feet naturally point when standing still
Optional. Takes two minutes with a tape measure.
Measurements
Applies to all five.
Just below the Adam's apple, tape sloping slightly down at the front.
Around the navel, not the narrowest point. Breathe out, do not pull in.
The widest point around the seat, feet together.
Across the fullest part, arms down, at the end of a normal breath.
Fingertip to fingertip with both arms straight out to the sides.
Add your neck and waist to see this.
Here is what your answers changed.
One section left
Rate yourself honestly. It is fine to start easy.
Flexibility & mobility
Joint mobility self-rating (1 = very stiff, 5 = full range)
Strength
Create your account to see your results.
Your coach uses this. Include your country code.
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