My Goals: set a goal and a realistic timeline

Pick one body goal and one habit to work on, with a timeline. You'll see a realistic weekly pace, and your goals show up on My Plan. Both are optional, so set one, both, or change them anytime.

Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).

Body goal

Change your weight, or change your shape while your weight stays about the same.

What's the goal?

Lose weightLose fat at a pace you can keep up Lean gainsBuild muscle with a small, clean surplus Get toned (recomp)Lose some fat and build some muscle, weight about steady No body goal for now

Choose a body goal to see your pace. Or skip it and set a habit goal below.

Habit goal

Cut back on one thing, or build up a good one, a little each week. Small, steady steps are easier to stick with than changing overnight.

What would you like to work on?

AlcoholDrinks per week or per day Processed foodsMeals built around fast food, packaged or ultra-processed food Coffee or caffeineCaffeinated drinks per day or per week Something elseYour own habit: cut back (soda, sweets) or build up (water, steps, workouts) No habit goal for now

Choose a habit to see your weekly steps. Pick one thing to work on at a time.

Paces are typical ranges, not promises. Bodies don't change in a straight line: water, salt, and hormones can move the scale a few pounds day to day, so look at the trend over weeks.

Your goals are saved in this browser only, on this device. Clearing your browser data, or a week without visiting in Safari or on iPhone, can empty them. Print or save a PDF to keep a copy.

This is general information, not medical advice. Check with a doctor or registered dietitian before big changes to your eating or drinking, especially if you are pregnant, under 18, or have a medical condition.