Diabetes in Family? Select Yes No

High Blood Pressure? Select No Yes Not sure

How tired do you feel, day-to-day, compared to what’s normal for you?* Are you needing to pee more than usual, especially at night?* How often do you feel unusually thirsty?* Have you lost weight recently without trying to?* Have you noticed your eyesight being blurred?* Are cuts, grazes or wounds taking longer than usual to heal?* Do you get persistent itching or thrush around your genitals?*

Weight Objective Select Gain Loss Maintain Muscle Build or Tone? Select Yes No Timescale Goal (Months) Select 1 Months 2 Months 4 Months 6 Months 8 Months 10 Months 12 Months 18 Months 24 Months

Exercise Activity (EAT) ℹ️ EAT: Exercise Activity Thermogenesis (e.g., gym sessions, running, structured workouts) Select Level None (0 kcal/day) Light (100 kcal/day) Moderate (250 kcal/day) High (350 kcal/day) Very High (500 kcal/day) Intense (750 kcal/day) Extreme (1000 kcal/day) Endurance (1500 kcal/day) Daily Non-Exercise Activity (NEAT) ℹ️ NEAT: Non-Exercise Activity Thermogenesis (e.g., walking, fidgeting, active jobs, housework) Select Work/Life Style Highly Inactive (50 kcal/day) Inactive / Desk Job (100 kcal/day) Normal / Active Home (250 kcal/day) High / On Feet (500 kcal/day) Very High (750 kcal/day) Manual Labour (1000 kcal/day) Heavy Manual Labour (1500 kcal/day) Digestion Effort (TEF / Protein) ℹ️ TEF: Thermic Effect of Food (Energy burned digesting. High protein takes more energy to break down) Select Diet Type High Protein (10% of BMR) Regular Protein (5% of BMR) Low Protein (2% of BMR)

The Kitchen Reality Let’s talk about food. On a normal busy week, what does your relationship with cooking look like? Select… I’m pretty organized. I cook most of my meals from scratch or meal-prep. I batch-cook on weekends so weekdays are zero-effort. I follow a strict meal plan provided by a coach or program. I keep it basic. Quick, easy meals at home, nothing too complicated. I’m constantly on the go. I do a lot of grazing or grabbing food while out. Honestly, I’m exhausted. I rely heavily on takeout, delivery, or ready-made meals right now. Eating Style Do you lean toward any specific eating style, or do you eat a bit of everything? Select… I eat a bit of everything. Mediterranean / Balanced approach. High Protein / Macro Tracking. Mostly plant-based, vegetarian, or vegan. Intermittent Fasting / Time-Restricted Eating. I keep it low-carb or Keto. Carnivore / Animal-based. I try to focus on whole, unprocessed foods mostly. The “Fun” Factor When it comes to moving your body, what actually sounds enjoyable to you? Select… Getting in the zone by myself (lifting, solo running, headphones on). Doing things with others (classes, sports, group workouts). Competitive sports or recreational leagues. Getting outside in nature (hiking, walking, cycling). Home workouts / Living room routines. Mindful, slower movement (yoga, stretching, pilates). Honestly, none of it sounds fun to me right now. Other (Please specify) The Weekly Flow No judgment here—when you look at a typical week right now, how does exercise or physical activity usually play out? Select… I train like an athlete with a heavily structured week. I’ve got a solid routine going and I usually stick to it. I have bursts of high activity followed by days of nothing. I try to squeeze it in, but my schedule is pretty chaotic. I’m on my feet all day anyway, so I don’t really do formal workouts. Honestly, by the time I have free time, my battery is completely empty.

Use sliders to adjust activity or timeline targets. Calorie intake target will adjust automatically.

Adjust EAT: kcal Adjust NEAT: kcal Adjust Timeframe: months