01 · Your goal

Let’s start with you.

This information provides an energy estimate. It is not used to diagnose you or give you a score.

What should we call you? This name will appear in your guide.

Your starting points Nothing is pre-filled: please check every answer.

Age

Height (cm)

Current weight (kg)

Waist circumference (cm, optional)

Sex used for the energy estimate Available formulas still use two biological parameters. You may choose not to answer; a cautious estimate will then be used.

Your main goal Your plan will prioritise one goal without ignoring the others.

02 · Your food

What you actually eat.

Exclusions are strict. Preferences help us choose; they are not used to trap you in a perfect-food list.

Your diet

Cultural or religious food practices (optional) This choice is treated as a strict exclusion across meals, recipes, substitutions, shopping lists and visuals.

Allergies or strict exclusions Select “none” only if you have nothing else to report.

Other allergy or exclusion

Your tastes Write foods as you call them. They also determine the icons and examples used in your PDF.

I especially like

I do not want

Your meal pattern

Meals eaten out

Fruit and vegetables, on average

Cooking, time and budget

Cooking frequency

Comfortable cooking time per meal

Monthly food budget per person

You usually cook…

03 · Your movement

The plan must fit your schedule.

Your starting level, location, equipment and sensitive areas determine the sessions—not the other way round.

What does a normal day look like?

Approximate number of steps

Movement outside exercise

Your fitness starting point

Where would you like to train?

Your realistic availability

Movements to avoid or sensitive areas Acute or unusual pain requires professional advice.

Optional detail

04 · Your recovery

The plan must also work on average days.

Sleep and stress adjust difficulty, the number of priorities and your backup plan. They do not produce a “wellness score”.

Your current sleep

Average duration

Night waking

Perceived quality: 5 / 10

5

Your current pressure level 1 = very calm, 10 = heavily overloaded.

5

When energy or emotions change

Hydration

05 · Your safeguards

Safety comes before personalisation.

We do not ask for medication names. These questions are only used to limit or pause certain recommendations.

Does any of this apply to you? You may select several answers. The plan will not treat any condition.

What mainly made previous attempts fail?

The style that helps you most

Does your week include a particular constraint?

Other useful detail

06 · Your guide

Your roadmap is ready to be calculated.

This first analysis is shown before any payment. You can then decide whether to receive the full $21 guide.

Where should we display and send your guide? Check the address: it will be used for delivery if you purchase the plan.

Email address

Confirm the address