Step 1 of 4
Let's get started
Just the basics — takes 30 seconds.
What should we call you?
Age
Sex
Units
Step 2 of 4
What's your goal?
This shapes your experience. You can change it later.
💪
Build Muscle
Intelligent programming with volume tracking, progressive overload, and nutrition targets for growth.
🔥
Lose Weight
Evidence-based deficit targets with macro tracking, calorie budgets, and training to preserve muscle.
📋
Just Track Workouts
Log weights and cardio without calorie counting. You can unlock nutrition tracking anytime.
Step 3 of 4
Dial it in
We'll use this to calculate your targets.
Weight
Height
Daily activity outside workouts
Mostly sitting
Desk job, remote work, driving
On my feet some
Errands, light walking, mixed sitting/standing
On my feet most of the day
Retail, teaching, hospitality
Physically demanding
Construction, warehouse, manual labor
Calorie surplus
Easy
+200 kcal
Moderate
+350 kcal
Aggressive
+500 kcal
Training days per week
Do you know your body fat %?
These two measurements let us accurately calculate your body fat — no guessing, no expensive scans.
Grab a tape measure — takes 30 seconds.
Neck circumference
Waist at navel
Hip circumference
I don't have a tape measure
Got it — we'll use a rough estimate for now. You can update this anytime in Settings.
You're all set
Here's your profile
Make sure everything looks right.
Body Forge Customizable fitness & nutrition
⚙ Loading...
Not configured
Today
—
kcal left
—
protein g
—
sessions
—
cardio min
Calories
Protein
Cardio
Weekly Volume
Go to Settings to configure tracked muscles.
Cardio Fitness
Details ›
—
Weights
Cardio
Nutrition
Planned
Nutrition not set up
You skipped nutrition setup. Set your calorie and macro targets to track progress.
Today
Today's Calories
0
of 0 kcal target
Protein
0 / 0g
Carbs
0 / 0g
Fat
0 / 0g
Add Food
⭐ Favorites
Tap to log instantly
No favorites yet — star an item in your food log to save it here.
Today's Log
No entries yet. Add food above.
Recent Days
AI Tutor
Loading your profile...
Generate a Day Plan
Day Plan
Select options above and click Generate.
Log a Session
Base
Intervals
Threshold
Skill
Session History
No sessions logged yet.
Personal Records
No PRs yet.
My Routines
No saved routines yet.
Choose a Routine
Configure and start
Strength
Hypertrophy
Mix
Set up this exercise
kg
—
Sets
Rest Timer
2:00
Day view
Routine Builder
Create a custom multi-day routine
Days
Add at least one day to build your routine.
Edit Day
Exercises
Add Exercise
Custom Exercise
Copy a Past Session
Generate Workout with AI
Strength
Hypertrophy
Mix
Swap Exercise
Alternatives
Routine
Body Forge · v0.9.4.1
Google Drive Sync
Your data auto-saves to diet-tutor-backup.json in Google Drive after every entry.
First time setup:
1. Go to script.google.com → New project
2. Paste the sync script, deploy as Web App
3. Execute as: Me · Access: Anyone
4. Paste the URL above
Backup & Restore
Your data lives on this device. Export a backup file regularly to avoid losing it — especially before uninstalling or switching devices.
Downloads a .json file with all your workouts, cardio, food log and PRs
⚠ Restoring will overwrite your current data
Profiles
Edit profile