A full week of meals and movement — for every stage of life.
Ten complete example weeks, one for each life stage — every meal with calories and macros, day-by-day exercise, micronutrient coverage, and the physiological changes a consistent week drives. Built the way the app thinks, sized for a normal healthy person in each group.
The interactive worksheet computes your BMI, BMR, calorie target, and macros from your own numbers — then auto-totals your week as you plan it. Download it to keep practicing offline, or print the blank sheet.
Pick the plan closest to your age and sex. The profile chips show the assumed height, weight, and calorie target — note how yours differ.
Notice the patterns, not the exact foods: protein at every meal, fiber all day, colorful variety, and movement most days with one easy day.
Use the worksheet to compute your targets, then draft your week. In the app, the same thinking runs live — with 4,995 foods and 5,404 exercises.