Procaaf Coach · A calm planning companion

A thoughtful weekly plan, built around your life stage.

Answer a few questions and the coach builds a weekly training split, macro targets and a sample day of eating — tuned for teens, cycle-based training, PCOS, pregnancy and postpartum, or perimenopause and beyond. Free, no signup, stored only in your browser.

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EducationalNot medical care

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01. About you

Life stage

Choose the context that best reflects your needs today. You can change it whenever your circumstances change.

Age

Units

Height (cm)

Weight (kg)

Primary goal

Activity level

Training days per week

Equipment

Diet style

Allergies / foods to avoid

Current cycle phase

I have PCOS / insulin resistance

Coach uses your answers to explain a practical starting point. It does not diagnose conditions or replace care from your doctor, midwife or registered dietitian.

Educational guidance only — not medical advice. If you are pregnant, postpartum, managing PCOS, thyroid or any medical condition, check with your doctor or a registered dietitian before changing how you train or eat. See our methodology and disclaimer.