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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
Daily macros
Daily macros
Carbs
Fats
Protein
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
$0
75% of annual
Athletes by division
Check-ins by day
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Tap the + button to add
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S.M.A.R.T.
No goals yet
Tap "New goal" to set a SMART goal with a client
Build a SMART goal with your client: Specific, Measurable, Achievable, Relevant, and Time-bound.
Specific
What does your client want to accomplish?
Measurable
How will you measure success?
Achievable
What makes this realistic for them right now?
Relevant
Why does this goal matter to them?
Time-bound
By when?
Name
Division / type
Check-in day
Monthly rate ($)
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.
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
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