How we build your plan

From your answers we calculate your basal metabolic rate with the Mifflin-St Jeor equation and multiply it by an activity factor. Then we set your target: about 20% below maintenance for weight loss, about 10% below for recomposition, about 10% above for muscle gain. We never go below 1,200 kcal for women or 1,500 kcal for men.

Protein is set at about 1.8 g per kg of body weight (with a reference weight for higher BMIs), fat at about 28% of calories and carbohydrates fill the rest.

Our planning system – a combination of our rules and an AI model – turns these targets into meals that match your diet type and the foods you avoid, and into a 12-week training program for your equipment, experience and available days. The calorie and protein targets are always calculated by our formulas, not guessed by AI.

Each plan is checked before it is sent: are the targets right, do the meals match your diet, do the workouts match your equipment? Then you receive it as a PDF in your language.

• No crash diets, no detox, no "fat-burning" products.
• No plans for under-18s, pregnant or breastfeeding women, or people with an eating-disorder history.
• People with medical conditions are asked to consult their doctor.
• Realistic expectations: 0.5–1% of body weight per week is a healthy pace.

We are not a medical service and our plans are not a treatment for any illness. They are general nutrition and fitness guidance personalised with your data.

Questions about your plan or our method? Write to us – we answer within 1–2 business days.