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Show prep
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Weekly schedule
Start date
List length
Weight target (optional)
Enter the client's day-1 weight and goal weight to compute the weekly change required.
Cycle visualizer
Start date
Visuals
Set the number of weeks for each phase. Visuals chain back-to-back starting from your selected date.
Summary
BMR, TDEE & macros
Daily macros
Daily macros
Carbs
Fats
Protein
Auto meal builder
Daily goals
Carbs
Fats
Protein
Fiber
Sodium
Potassium
Meals per day
Food library
No foods yet. Add your own or load the starter foods.
Generator
Serving increments
Custom increment
Minimum portion
Whole food target
Max foods per meal
Athlete meal plans
Athletes
Revenue / mo
$0
0 athletes
Net Profit / mo
$0
75% of revenue
Business overview
Monthly Revenue
$0
0 athletes
Monthly Profit
$0
75% of revenue
Annual Revenue
$0
Monthly × 12
Annual Profit
$0
75% of annual
Athletes by division
Check-ins by day
Tasks
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Tap the + button to add
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S.M.A.R.T.
No goals yet
Tap "New goal" to set a SMART goal with a client
Build a SMART goal with your client: Specific, Measurable, Achievable, Relevant, and Time-bound.
Specific
What does your client want to accomplish?
Measurable
How will you measure success?
Achievable
What makes this realistic for them right now?
Relevant
Why does this goal matter to them?
Time-bound
By when?
Name
Division / type
Primary
Secondary (optional)
For an athlete who competes in one division but is training toward another. Tap the selected one again to clear it.
Status
Check-in day
Leave blank if the day isn't set yet — the athlete shows as "Not assigned" on the roster.
Monthly rate ($)
Program folder URL (optional)
Google Sheet URL (optional)
Inputs
Starting estimate — adjust after 2-3 weeks if weight isn't trending as planned.
Sedentary (×1.20). Desk job, no formal exercise. ~5,000 steps/day or less.
Lightly active (×1.375). Light exercise 1–3 days/week, or active job with little formal training. ~7,500 steps/day.
Moderately active (×1.55). Moderate exercise 3–5 days/week. Lifting plus occasional cardio. ~10,000 steps/day. Most common starting point for serious lifters.
Very active (×1.725). Hard exercise 6–7 days/week. Daily lifting, often with cardio.
Extra active (×1.90). Very hard exercise plus a physical job, or two-a-day training.
Tiers don't account for non-training movement (NEAT). A desk-bound lifter who trains 6×/week is usually Very active, not Extra active.
Set this for the routine they're about to follow, not the one they're leaving. Calculating maintenance off a client's current sedentary week and then adding a training program drops them into a deficit nobody planned.
1Daily life (NEAT) — everything outside training
2Planned exercise — what you're prescribing
Lifting days come from Training days/wk above.
Estimated maintenance
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Fill in sex, age, height, and weight above to see the estimate.
The multiplier is a starting point, not an answer. Confirm it over 2–3 weeks against weekly average weight, strength progression, recovery, hunger, measurements, and overall performance — then adjust. On a lean gain, start slightly high rather than slightly low: an accidental deficit costs more than a small surplus.
Formulas — pick one
Final macros
Auto-filled from Mifflin–St Jeor. Type to override any value.
Note (optional)
This week's adherence
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Plan
Tap days to toggle. Defaults to every day.
Optional. Leave none selected if not specific.
Checklist
Glutes · Delts · Back · Core
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