Every number links to the research behind it — so when something doesn't seem right, you can check. Workouts, nutrition, biometrics, all tracked, all explained.
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Lifting sets with auto-progression. Cardio routes with GPX maps, splits, and personal records. Strava and Garmin sync.
Meals, macros, and 20 micronutrients tracked against IOM Dietary Reference Intakes. 120+ USDA foods, custom recipes.
Weight, body fat, sleep, and metabolic markers (VO₂max, HOMA-IR, TyG index, blood pressure). Trends over time.
Calorie targets and macro splits computed from your biometrics. Projections that adjust as you log. Structured lifting programs with progression built in.
Tap the info icon next to any metric — calories, protein targets, recommended intakes — to see the study and formula behind it. Here's the cardio calorie burn example:
Sex-specific regression equations developed from n=115 regularly exercising adults (ages 18–45) tested at 35–80% VO₂max on cycle ergometer and treadmill. The app uses these equations to estimate cardio session energy expenditure when average heart rate is logged, and falls back to MET-based estimation (Willis 2024) when heart rate is not available. Validated for submaximal steady-state exercise; accuracy degrades for all-out efforts and may be less reliable for populations outside the source range (sedentary, elderly, highly trained athletes).
From the Cardio section of our research page.
When a number depends on context we can't see — your population, your medical history, your goals — we tell you that instead of guessing. You see your value. Your interpretation stays with you and your doctor. Here's an example: the recalibration prompts in the app fire after 42 days. Why 42? This is what we tell you.
Comprehensive review of metabolic adaptations to caloric restriction in lean and athletic populations: reduced resting energy expenditure beyond what is predicted by lean mass loss, downregulation of thyroid hormones, falling leptin and rising ghrelin, and the resulting feedback loop favoring weight regain. Provides the practical framework behind the app's diet-break and recalibration prompts: prolonged uninterrupted caloric restriction (typically beyond 6–8 weeks) compounds metabolic adaptation, while periodic maintenance breaks may attenuate it. The 42-day timeframe used by the app to trigger these prompts is a product design choice within this 6–8 week range — not a paper-derived threshold; it represents the app's judgment for a reasonable interval to remind users to review their targets.
From the Weight Cycling section of our research page.
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