Plan

Your plan

View your calorie targets and workout plan on the Coach tab.

See how your plan was calculated, or change your goal, training schedule and nutrition targets.

Updated October 9, 2026Written for Good Enough 2.0

Built from your days, time and equipment.

On this page

How it works

Your plan includes daily calorie and nutrient targets, plus workouts chosen for your schedule, equipment, experience and listed injuries.

Your setup answers determine the first plan. Check-ins can suggest changes as you log progress. If you change your goal or training days, the new plan starts tomorrow. Past logs keep their original targets.

Read the method →

See your plan

Open the Coach tab
Your training shows the program, days a week, longest workout and weekly cardio. Your food shows your calories, protein, fat and carbs.
Below that are your next check-in and your daily burn.
In the appCoach
Training, food and your next check-in in one place.
See why each number was set
Open How your coach built this for an explanation of your estimated daily calorie burn, calorie target, protein and training plan.
In the appCoach › How your coach built this

Change your goal

Start a new goal
Choose Lose, Build muscle, lose fat, or Gain. For Lose or Gain, set a target weight and weekly pace. The app suggests 0.5% of your body weight per week; use the controls to adjust it.
If the app suggests a target weight, tap Use to select it or enter your own. Build muscle, lose fat has no target weight or end date.
What this means previews your daily calories and, for Lose or Gain, an estimated date for reaching your target weight. Tap Start this goal to save.
In the appCoach › Change my goal

Change your training days

Pick new days
Tap the days you can train, then Save as Plan. The change starts tomorrow. Today's targets and past logs stay the same.
In the appCoach › Change my training days
Change your training days at any time.

Change your workout split

Choose a split
A workout split groups exercises across your training days, such as full body or separate upper- and lower-body days. Compare the options for your schedule and experience, then choose the one you prefer.
If you picked a program yourself in the Train tab, change it there instead.
In the appCoach › Change my workout split
Choose a split, or keep the one chosen for you.

Change your macros

Customize this plan
Choose how to calculate protein: from body weight, lean mass (weight excluding body fat), or a share of calories. You can also set a calorie floor, the lowest daily target the plan can use. Preview the result, then tap Save.
In the appCoach › Change my macros

Good to know

TipChanging your goal or days creates a new plan version that starts tomorrow. Nothing already logged changes.
TipCalories are the same every day, training or not.
TipYour coach can explain any number. Ask it why your protein is set where it is.
TipCheck-ins can suggest adjustments. You choose whether to apply them.

Questions

No. Your plan uses the same calorie target on training days and rest days.

This goal aims to build muscle and lose fat while keeping weight roughly steady. Your calorie target starts at maintenance, the estimated amount needed to maintain your weight. Use measurements, photos and training records to review progress. There's no target weight or end date.

Calculators use different assumptions. For weight loss, Good Enough starts up to 10% below its estimate of your daily calorie burn, limited by your chosen pace. Open **How your coach built this** on the Coach tab to see your calculation.

Yes. Browse the starter routines on the Train tab and tap **Use this program**. See [the training guide](/guide/training#routines) for details.

Start here