YOUR NEXT 12 WEEKS.
BUILT AROUND YOU.
Start with a few details. Get an estimated nutrition target, a training week and a walking goal you can build on.
BUILD YOUR PLAN.
The calculator runs in this browser tab. No email is needed for the quick overview. Optional AI guidance shares only four selected preferences after separate permission.
YOUR STARTING POINT.
Fill in the form to see your estimate and weekly schedule here.
STARTING ESTIMATE · NOT A GUARANTEED RESULT
YOUR TRAINING WEEK
UNLOCK YOUR PLAN.
Share your full name, email and phone with Gym of Foley to unlock the full plan here. This contact submission does not include your fitness details or plan. Optional AI guidance has its own separate permission.
ONE CLEAR PATH.
READY TO SEE THE GYM?
Use your saved contact details to start a guided tour booking. Choose a time and confirm before an appointment is made. A tour does not include a free workout.
How these estimates work
Calories begin with the Mifflin–St Jeor resting-energy equation and a rough activity multiplier. They do not include extra calories for the newly suggested workouts. Weight-loss limits are conservative tool-design choices, not universal medical safety thresholds. Your 12-week goal is a planning preference, not a prediction. The activity factors (1.20–1.65) are rough assumptions. The starting deficit uses a rough 3,500-kcal-per-pound heuristic, capped at 500 kcal/day, 20% of estimated maintenance and a 1%-of-body-weight weekly pace. Targets never go below the larger of 1,500 kcal or estimated resting energy. Those limits are product choices, not personal medical minimums. Protein starts at 1.6 g/kg, capped at 30% of energy; fat is about 25%, with carbohydrates making up the balance.
Macros, general training templates and walking progressions are educational starting points. Reassess after a few weeks with a qualified professional, particularly if your energy, recovery or health changes. Do not push through pain, dizziness or unusual symptoms.
YOU BRING THE SPARK.
LET’S BUILD THE HABIT.
First workout or fresh start, you don’t need everything figured out. Choose what brings you through the door.
Give strength a place on your calendar. Start with a routine you can repeat.
SMALL EFFORTS.
REAL MOMENTUM.
Consistency isn’t magic. See what a few visits a week can add up to, then make a plan that works for you.
SHOW UP FOR YOU.
3 visits × 12 weeks = 36 planned gym visits
A scheduling tool. Your pace, your goals.
MAKE STRENGTH A HABIT.
Suggested days are a starting point. Adjust them around your schedule and recovery.
READY TO GET STARTED? JOIN ONLINE