Analyze your clients’ chronotype and optimize their programs

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Analyze your circadian profile

Free trial version ‱ 5 questions ‱ ~1 minute

Answer spontaneously. You cannot go back once an answer is chosen.

This test is done in a single run. Your first answer is the most natural one — don’t overthink.

Duration ~ 60 seconds

This test is a simplified version (5 questions) designed to provide an initial overview of your chronotype.
For a full, scientifically validated analysis (19 questions), use the professional version in DietHelperℱ.

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How it works

  1. Answer the questions
    • Click on Start the test.
    • Five questions will appear one after the other.
    • Select the answer that best matches your natural habits (not your work or social constraints).
  2. Check your results
    • At the end, click Show results.
    • You’ll see your overall score and your suggested chronotype (morning type, intermediate, or evening type).
    • You’ll also get a personalized recommendation to adapt your workouts and daily tasks.
Try DietHelper for free — no commitment

Legend has it Leonardo da Vinci slept 20 minutes every 4 hours.
Einstein, on the other hand, often slept up to 10 hours a night.
👉 Two geniuses, two opposite chronotypes.

We all have a natural biological rhythm:

Some wake up full of energy at sunrise.

Others are at their most productive late into the night.

This isn’t about laziness. It’s about chronotype.

The rMEQ short test you just took (5 questions) gives a quick, reliable first insight.
But it’s limited.

The full version in DietHelperℱ

With DietHelper, you can go deeper with the CircaTestℱ (19 questions):

  • Developed from a scientific protocol used for 40+ years in sleep research centers.
  • Based on precise sleep/wake questions, free from external constraints.
  • More accurate, more reliable, and directly usable in nutrition and training programs.

Why it’s valuable for coaches

  • Adapt programs: Adjust meal timing, cardio, or strength sessions according to the client’s natural rhythm.
  • Build trust: Talking about sleep and personal habits breaks the ice and builds immediate rapport.
  • Boost results: Training aligned with a client’s biology means better adherence, faster progress, and higher satisfaction.

💡 Practical example:
A client with poor sleep produces more cortisol (stress hormone).
Too much cortisol = more fat storage + poor recovery.


👉 Identifying their chronotype lets you act on this invisible factor that often blocks progress.

Go further

The complete CircaTestℱ is fully integrated into DietHelper.
This gives you a detailed analysis, directly linked to meal plans and training sessions.

For a full 19-question assessment, discover DietHelper here

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See how DietHelper transforms your coaching

Références

  • Adan, A., & Almirall, H. (1991). Horne & Östberg Morningness-Eveningness Questionnaire: A reduced scale. Personality and Individual Differences, 12(3), 241–253.
  • Horne, J. A., & Östberg, O. (1976). A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms. International Journal of Chronobiology, 4, 97–110.