Coach & targets
The engine. Measured, not guessed.
Plain arithmetic over your own logs decides your calories, macros and pace. No AI in that loop. The whole method is published at /maths.
Your target is measured from your logs, then re-fitted every week.
Mifflin-St Jeor gives the day-one anchor. From then on your smoothed weight trend against your logged intake gives a measured expenditure, blended in by confidence. Changes are weekly and capped, never below your floors, and every one shows its working.
- Weekly re-fit with capped changes and pace limits by goal
- Absolute calorie floors - it refuses to propose below 85% of BMR
- Patchy data? It says so and holds, instead of guessing
Measured expenditure
Trend weight by exponential smoothing, velocity by least-squares fit, 7,700 kcal/kg energy balance. The formula is only the starting anchor.
Shows its working
Every proposed change carries its reasoning: your trend, your logged intake, your goal pace and the floors it will not cross.
Floors and pace limits
Weekly pace limits by goal, absolute calorie floors, and an autopilot that declines to auto-apply near-floor cuts.
Protein, set properly
2.0 g/kg of a BMI-capped reference weight, so a heavier body does not get an absurd number. Raised for some compounds.
Cycling, breaks and plateaus
Weekend calorie cycling, diet breaks and plateau handling. A goal forecast with an ETA and a weight-trend corridor.
Autopilot
Applies your weekly targets for you, with the reasoning attached. Free gets the same proposal and the same reasoning - you tap Apply.
Train
A logger built for the gym floor.
Fast enough to use between sets, and it reads your recovery before it suggests the next load.
Ghost values, plate maths, a rest timer on the Lock Screen.
Last time's numbers sit in the fields as ghosts. One tap repeats a set. Warm-up ramps, supersets and drop sets are built in, and the rest timer runs as a Live Activity so you never unlock the phone to check it.
- More than 1,350 exercises with instructions and muscle tags; more than 160 carry one of 138 licensed animations, most of the rest a demo image, and the remainder a tinted muscle map
- Templates and starter programs, plus template share links to friends
- Import from Strong or Hevy CSV in a minute; history and PRs come with it
PR detection and ranks
Weight, e1RM and rep PRs caught as you log, on a PR wall. Strength ranks per lift from Beginner to Elite, sex-adjusted.
Stall detection
The app spots a stall and names the lift, free. Pro adds the concrete deload and variation-swap plan to break it.
Progression read off recovery
Load and rep suggestions that know what your morning score said, not just what you did last week.
Program doctor
Audits your weekly volume per muscle against evidence bands and tells you what is under- or over-done.
Swap picker
Machine taken? The swap list is ranked by what trains the same thing, not alphabetically - and once the app knows your gym, it opens filtered to what is actually there.
Exercise detail
e1RM and volume charts per exercise, and relative-strength milestones as a ratio of your bodyweight.
How hard is hard?
Every two weeks the logger offers one test set to failure, on a lift where failing a rep is safe. Predict your reps first. The gap between your guess and the bar tunes how your effort calls are read - and every suggestion that uses it says so.
My gym
Photograph your gym floor - or tick its equipment by hand - and the exercise picker, the swap list and the program doctor only offer what is there. A scan uses one of the weekly AI photo logs; ticking by hand uses none.
Eat
Log food the way you actually eat.
Four ways to log a meal, a database that works offline, and suggestions that close the day's gap from foods you already eat.
Search that speaks your English. Scan, snap or describe the rest.
Capsicum or bell pepper, prawn or shrimp, mince or ground, maccas - the search understands AU, UK and US words. Scan a barcode or a nutrition label, snap a photo, or describe what you ate in plain English.
- 21,000+ foods offline - 13,579 generic foods from AFCD, CoFID and USDA, including 1,457 dishes and modern foods, plus 7,521 packaged products
- Worldwide barcode database online when the bundled one misses
- Your corrections outrank the catalog - fix an entry once and it stays fixed
Snap, describe or scan a label
A photo, a sentence or a nutrition label becomes macros. Three AI meal logs a week free across all three; unlimited on Pro.
What should I eat next
Meal suggestions built from your own foods that hit the remaining gap for the day - calories and macros both.
Saved foods, meals and recipes
Recipes with per-serve macros, saved meals in a tap, and your usual meals offered by time of day.
Barcode scan
7,521 packaged products bundled on the phone, and a worldwide barcode database online for the rest.
Protein and timing nudges
A quiet word when protein is behind or meal timing drifts. Notifications are off by default; each one is opt-in.
Quality and plausibility checks
An entry that cannot be right gets flagged before it skews your measured expenditure, and food quality gets a look, not just the calorie count.
Recover
Recovery, read every morning.
With a wearable or with a quick morning check-in. Nothing is gated behind owning one.
HRV, resting heart rate and sleep become one score and one decision.
Each morning the app reads your signals against your own baseline, not a population average, and makes the training call: go, trim or rest. The score feeds the same engine as your food, so a rough night reaches the whole day.
- Apple Watch via Apple Health, WHOOP, Oura, Fitbit and Pixel Watch via Google
- No wearable? A manual morning check-in gives the same score
- The rest-day call is free. Sessions that trim themselves are Pro
Readiness score
HRV, resting HR and sleep against your own baseline, from a wearable or a manual check-in. One number, and the reasons behind it.
Sessions that trim themselves
On a rough night today's session is trimmed for you, with the reasoning attached. Free still gets the honest rest-day call.
Active recovery on red days
A red morning comes with an active-recovery protocol, not a shrug and a day off.
Sleep debt and recovery debt
Both tracked over the week, so a string of short nights is visible before it becomes a stall.
Deload suggestions
Proposed from your own data, with tendon-aware triggers, so the back-off week is planned rather than improvised.
Your wearable, or none
Apple Watch via Apple Health, WHOOP, Oura, Fitbit and Pixel Watch via Google. Or a manual check-in. The score is the same either way.
Free on the App Store
Halfway down the list. Try it on your next session.
Two minutes to set up, no account, and the Coach starts learning you from the first weigh-in.
Progress & body
See what you have built.
Weight, measurements, photos, strength and muscle coverage - and a receipt that shows what the numbers predicted against what happened.
A body map that audits your week, region by region.
Tap any of 24 muscle regions for its weekly sets, what is under-trained, and the one change that fixes it. Strength ranks per lift sit beside it, so you can see both what you trained and what it produced.
- Weigh-ins with a trend line and a goal corridor
- Measurements and progress photos with side-by-side compare against a Day One anchor
- Weekly review every Sunday, and reports when you want the long view
Muscle map
Weekly sets across 24 regions, the under-trained ones called out, and the one fix that closes the gap.
Weight trend and corridor
Daily noise smoothed into a trend, a goal corridor around it, and an ETA that moves as the trend does.
Progress photos and physique read
Side-by-side compare with a Day One anchor. A physique read from a photo: one a week free, unlimited on Pro.
Wrapped and Year in Lifts
A monthly Wrapped, a Year in Lifts story and training anniversaries - the parts worth screenshotting.
Achievements, quests, leaderboard
Ranks and achievements from your own lifts, quests to chase, and a private leaderboard among friends - nobody else.
The recomp receipt
What the numbers predicted, what actually happened, side by side. The weekly review on Sunday and reports when you want the long view.
Your model
One page of what the Coach has learned about you: your measured expenditure and how much of it is measured, your scale's weekly rhythm, how honest your effort calls are, the patterns in your own logs and how its forecasts have landed. Computed on the phone; nothing on it is sent anywhere.
Compounds & readings
A medication and supplement record the Coach actually uses.
Tell the app what you take, from creatine to a prescription, and the engine allows for it - in the weight trend, the protein rate, the meal suggestions and the training call. No dose, no cycle, no stack. Ever.
Water windows on the trend
Creatine, aromatising steroids, GH and others shift water. The weight trend knows a water window is not fat, and the target holds.
Protein rate, raised for a reason
Higher for enhanced lifters and for lean-mass-risk compounds - GLP-1s, T3, clenbuterol - and the protein line says why.
Appetite in the meal suggestions
A compound that suppresses or raises appetite changes what "what should I eat next" offers: denser and fewer items, or more volume.
Recovery capacity and the post-course window
The volume caution names the compound that raises or lowers your capacity. After a course ends, a strength stall is read as physiology, not failure.
Readings diary, with named watches
Optional blood pressure and glucose diary shown against published ACC/AHA and ADA ranges. A watch names the compound beside a reading. Never interpreted for you; never lowers a target.
Coach notes per compound
Training, nutrition and recovery notes for every entry - what an experienced coach tells a client on it. The same notes are briefed to Ask Coach, so the screen and the AI cannot disagree.
Not a medical device. The catalog carries no dose, cycle length, stack, PCT protocol or sourcing - the build is gated against it. Readings are a diary, not a diagnosis. Talk to a doctor before changing anything you take.
Ask Coach
An AI coach with your whole context - and no hand on the dial.
It advises. Only the deterministic engine can change a target. That boundary is the design.
Every set, meal, night and compound is in the room when you ask.
Ask why the bench stalled and it answers from your log, not from a general article. Two personas: straight shooter or gym bro. Whatever it says, a proposal to move your calories can only come from the maths.
- 2 messages a week free; unlimited on Pro
- Explicit consent before anything is sent to the AI processor
- A tally of what was sent, kept on your phone
Advises, never decides
A chatbot cannot set your calorie target here, by design. It is what stops a language-model mistake from reaching your plate.
Briefed on your compounds
The same per-compound training, nutrition and recovery notes you can read in the app are in its briefing - so its advice allows for what you take.
Consent, and our own relay
The relay is our own server rather than a third party, the model is Gemini, and the app keeps its own tally of what it sent. Nothing is sold or used for advertising.
Privacy & your data
No account. Ever.
Your training history, food log and body data live in one database on your phone. There is no server copy to breach, sell or lose.
SQLite on the phone
One local database holds everything. No sign-up, no email, no password to forget.
Export everything
A full backup or plain JSON, any time, free. Import from a backup to a new phone. Nothing you logged is ever held hostage.
Automatic local backups
Backups are kept on the device, and a rescue screen is there if the app ever fails to start.
Delete all data in one tap
One tap in Settings and it is gone from the phone. There is no server copy to chase.
Home and Lock Screen widgets
Widgets for the Home and Lock Screen, so the app is one glance away. Notifications are off by default and each one is opt-in.
What leaves the phone, and when
The complete list: the AI features (Ask Coach, AI meal logs, physique reads) with your consent, through our own server; a barcode or online food search when the bundled database misses; the app's own update check on launch, which sends its version and a per-install identifier the update service generates, and nothing you have logged; wearable sync if you connect one; crash reports, the friends leaderboard and referral or friend codes, each only if you turn them on or use them. Everything else stays on the phone. Privacy policy.
Pro vs Free
Free is not a trial.
Everything you would be furious to lose stays free. Pro covers the parts that cost money to run, or that do the work for you.
- Full workout logger - templates, ghost values, PRs, rest timer, plate maths, 1,373 exercises
- Food logging - search, barcode, saved meals and recipes; weekly targets measured from your data, with the working
- Recovery score and the rest-day call with any supported wearable or a manual check-in
- All your history - charts, PR wall, muscle map, ranks, achievements, the compounds record
- A weekly allowance - 2 Ask Coach messages, 3 AI meal logs, 1 physique read
- Full data export and every calorie floor and safety limit
- Unlimited Ask Coach, AI meal logs and physique reads
- Autopilot applies your weekly targets for you, reasoning attached
- Stall breakers - a concrete deload and variation-swap plan
- Sessions that trim themselves after a rough night
- Spot a Friend - share your code and you both get a month of Pro
Always closable. History, charts and export stay free whether or not you ever pay.
Start free, upgrade in-app