Completion target
A dated activity plan with current ability and constraints, health-screening status, selected movement types, named support, bounded calculator outputs, source-owned nutrition decisions, stop/escalation rules, and a review trail.
Start a Fitness Plan
Build a consent-based activity plan from current ability, health screening, access needs, chosen outcomes, bounded estimates, gradual progression, and explicit stop rules.
Before you begin
- • The person or authorized decision maker can choose what is recorded and shared
Risks to control
- • Weight-focused framing, unwanted measurements, inaccessible facilities, cost, schedule, culture, privacy, or prior negative experiences can make a nominal plan unusable or harmful.
- • Chest pain or pressure, unexplained severe breathlessness, fainting, palpitations with symptoms, acute illness, new neurologic symptoms, or significant pain require stopping and appropriate medical evaluation.
- • Adult BMI is a population screening calculation and does not measure body composition, fitness, nutrition status, or individual health.
- • A sudden jump in vigorous intensity, duration, impact, load, heat exposure, or technical complexity can exceed current capacity.
Choose your path
Built around the job you need to finish
Build a consent-based activity plan from current ability, health screening, access, bounded estimates, explicit session controls, and dated response review.
Person starting or restarting activity
Begin from current ability without weight-first assumptions.
Define the chosen outcome, consent, access, screening status, optional baseline, and a conservative first week.
Has an executable plan with stop rules and one controlled review change.
Person with a condition, medication, disability, or access need
Know which decisions require professional review or adaptation.
Record health/access context, decision owners, alternatives, and urgent routes before activity.
The plan adapts or pauses instead of converting a calculator score into clearance.
Coach, clinician, or support person
Review a minimum-necessary handoff with traceable calculations and ownership.
Inspect exact BMI/TDEE/Macro outputs, source limitations, authored session controls, response notes, and review date.
Can distinguish population arithmetic from the decisions they own.
Authoritative checks for this workflow
Outputs and checklists are planning aids. Review the linked current authorities and the records, terms, instructions, and requirements that apply to your exact situation before a consequential decision.
- What Counts as Physical Activity for AdultsU.S. Centers for Disease Control and Prevention · Relative intensity, aerobic and strengthening context, gradual activity changes, and condition-aware professional review.
- Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services · Population physical-activity context across age, ability, pregnancy/postpartum, and chronic-condition groups.
- Heat and AthletesU.S. Centers for Disease Control and Prevention · Heat-risk reduction, stop actions for faintness or weakness, cooling, and medical escalation.
- Slow, steady increase in exercise intensity is best for heart healthAmerican Heart Association · Gradual progression and stopping for lightheadedness, severe breathlessness, or chest pain/pressure.
- 2023 IOC consensus statement on Relative Energy Deficiency in SportInternational Olympic Committee / British Journal of Sports Medicine · Low-energy-availability health/performance risks and the boundary between online estimates and clinical assessment.