Your upcoming meal
The same numbers a bolus calculator would use, plus how much less you’re planning to take.
Don’t know your ISF or carb ratio?
Recommended dose for this meal: 2.8U · planned dose: 2.3U
Exercise time needed
How long each intensity tier would take to reach the 0.5U selected above.
Outdoor: Casual neighborhood walk, Light flat-ground cycling
Indoor: Indoor slow treadmill walk, Standing mobility & stretching
Outdoor: Power walking / steady jog, Outdoor bicycle commute
Indoor: Steady stationary cycling, Low-impact aerobics / elliptical
Outdoor: Trail running / hill sprints, Rigorous road cycling
Indoor: High-intensity interval training (HIIT), Heavy resistance circuit
Previous dose (optional)
Helps account for insulin that might still be active. Leave blank if you’re not sure.
Your preferences
Log in to save these as defaults for next time.
How much you could reasonably reduce
Your planned reduction of 0.5U is 0.1U more than that estimate, so a glucose spike above 180 mg/dL is more likely with this model.
Suggested activities
Picked for your gap and preferences above, and updates as you change them.
Bodyweight circuit
A few rounds of squats, push-ups, and lunges at a steady, unhurried pace.
Why it helps: Working muscles restock their internal glucose stores (glycogen) after you stop, not just while you’re moving. That’s why a circuit like this keeps pulling glucose in for a while afterward, not only during the 15 minutes itself.
Muscle activity pulls glucose in for hours afterward, not just during, worth knowing if you tend to dip later.
Watch a demoDance around to a few songs
Free-form dancing to a short playlist, as much or as little effort as feels good.
Why it helps: Dancing is just continuous, varied muscle movement. The more of your body is moving and the more energetically, the more glucose your muscles pull in, so this scales up or down with however much effort you put in.
Easy to keep light or push harder, so it naturally scales with how big the gap is.
Watch a demoCore & balance circuit
Planks, bird-dogs, and standing balance holds at a controlled pace.
Why it helps: Holding a position under tension still keeps muscles actively working and using glucose, even without the up-and-down movement of a cardio circuit: a steadier, lower-impact way to get a similar effect.
Lower-impact than a cardio circuit, but still sustained muscle effort.
Watch a demoShadow boxing
Throwing combinations at the air, moving your feet and rotating your core the whole time.
Why it helps: The constant arm and core rotation keeps multiple muscle groups working at once even without equipment or much space, giving a similar glucose-uptake effect to a bodyweight circuit.
Easy to dial the pace up or down mid-session, so it can start moderate and ease off if you start feeling low.
Watch a demoBrisk walk
A purposeful walk fast enough that talking takes a bit more effort.
Why it helps: A faster pace means your leg muscles are contracting harder and more often, which pulls in glucose faster than an easy walk. Useful for a bigger gap, but it also means glucose can drop faster than you expect.
Bring fast-acting carbs, since a brisk pace uses more glucose, and that adds up with less insulin on board.
Watch a demoWall sit & lunge hold circuit
Alternating wall sits and static lunge holds, resting briefly between rounds.
Why it helps: Holding a position under load keeps the same muscles contracted continuously instead of just during a movement, which uses glucose steadily for as long as you hold it.
Held positions build up noticeably more effort than they first look like, so don’t judge the intensity just from how it looks.
Watch a demoSteady stair climbing
A steady, unhurried pace up and down stairs for the full 10 minutes, rather than one quick trip.
Why it helps: Sustaining stair climbing for a full 10 minutes, even at a steady pace, keeps your leg muscles under continuous load longer than a quick trip up and down does, using more total glucose.
A middle ground between a quick flight and full stair repeats: a reasonable match for a moderate gap.
Watch a demoYard work
Raking, digging, mowing, or other yard work with sustained effort.
Why it helps: This combines sustained arm and leg effort with being outdoors in the heat, and heat itself increases blood flow to muscles and skin. Both effects independently speed up how fast glucose gets used.
Weather and heat add to how fast this can lower glucose, so drink water and check in periodically.
Watch a demoLonger outdoor walk
A 30-minute walk somewhere with a bit of scenery: a park, a trail, or just around the neighborhood.
Why it helps: Total glucose used depends on both how hard and how long you move. Stretching a moderate pace over 30 minutes instead of 15-20 adds up to more total glucose pulled in, without needing to push harder than a normal walk.
Longer duration at a moderate pace is one of the more reliable ways to offset a bigger gap, so pace yourself and recheck partway through.
Watch a demo