Step 1: Your Profile

First Name (optional) iOptional — used to personalize your fitness plan. You can also enter a nickname.

Sex

Male Female

Age iYour age affects your basal metabolic rate and recovery capacity. Enter your current age in years.

Height: 175 cm iYour height is needed to calculate your basal metabolic rate (BMR) using the Mifflin-St Jeor formula.

140 cm 210 cm

Body Weight (kg) iEnter your current weight in kg. Best measured in the morning, fasted, after using the bathroom.

Body Fat Percentage (%, optional) iIf known, your body fat percentage helps with a more accurate assessment of your body composition. Not required.

Not sure? → Body Fat Calculator

Step 2: Your Goal

Primary Goal iFat Loss = calorie deficit, Muscle Building = calorie surplus, Recomposition = simultaneously lose fat and build muscle.

Fat Loss Muscle Building Body Recomposition General Health

Target Weight (kg, optional) iOptional — helps calculate a realistic progress projection.

Timeframe iA longer timeframe allows for more sustainable results. 0.5-1% weight loss per week is optimal.

3 Months 6 Months 12 Months

Step 3: Your Training

Training Frequency: 3 days/week iHow often do you train per week? Only count dedicated training sessions, not everyday movement.

0 7

Training Type iStrength Training = weights/machines, Cardio = running/cycling/swimming, Mix = both combined.

Strength Training Cardio Mix No Training

Experience Level iBeginner = under 1 year, Intermediate = 1-3 years, Advanced = over 3 years of structured training.

Beginner Intermediate Advanced

Time per Session iAverage duration of a training session including warm-up, but excluding travel time.

30 min 45 min 60 min 90 min

Injuries iCurrent issues or limitations that affect your training. Multiple selections possible.

Back Knee Shoulder None

Step 4: Your Nutrition

Meals per Day: 3 iHow many main meals do you eat per day? Don't count snacks. 3-5 meals are optimal for most people.

1 6

Breakfast? iWhether you eat breakfast affects the distribution of your calories and meal timing in the plan.

Yes No

Last Meal iWhen do you usually eat your last meal? Important for optimal nutrient timing.

Diet Type iYour diet type affects supplement recommendations (e.g. B12 for a vegan diet).

Regular Vegetarian Vegan

Intolerances iFor lactose intolerance, we recommend plant-based protein sources. For gluten intolerance, gluten-free alternatives.

Lactose Gluten None

Protein Sources iWhich protein sources do you regularly consume? Helps us assess your current protein status.

Meat Fish Eggs Dairy Legumes Protein Powder

Step 5: Your Lifestyle

Occupation iYour occupational activity significantly impacts calorie expenditure. Office job = sedentary, retail = standing, construction = physically active.

Sedentary Standing Physically Active

Sleep: 7 hours/night i7-9 hours of sleep are optimal for recovery and muscle building. Less than 6 hours significantly impairs results.

4h 10h

Stress Level iChronic stress increases cortisol, which promotes fat storage and impairs recovery.

Low Medium High

Water Intake iGuideline: 30-40ml per kg body weight. During training and hot weather, needs increase by 0.5-1L.

Under 1L 1-2L 2-3L Over 3L

Alcohol iAlcohol inhibits muscle protein synthesis and impairs sleep quality. Rarely = max. 1-2x/month.

Never Rarely Regularly

Smoker iSmoking increases vitamin C requirements and impairs oxygen supply to the muscles.

No Yes

Step 6: Supplements

Current Supplements iSelect all supplements you currently take regularly. This helps us avoid duplicate recommendations.

Creatine Whey Protein Vitamin D Omega 3 Magnesium Zinc Ashwagandha None

Supplement Budget iYour monthly budget determines how many supplements we recommend. Quality over quantity — a few good supplements are often enough.

$0 — None Up to $30/month Up to $60/month $60+/month

Fitness Checkup: Your Personalized Fitness Plan

Step 1: Your Profile

Step 2: Your Goal

Step 3: Your Training

Step 4: Your Nutrition

Step 5: Your Lifestyle

Step 6: Supplements

Step 7: Summary

Welcome to your Fitness Checkup!

Fitness Checkup: Your Personalized Fitness Plan

Step 1: Your Profile

Step 2: Your Goal

Step 3: Your Training

Step 4: Your Nutrition

Step 5: Your Lifestyle

Step 6: Supplements

Step 7: Summary