Activity + Nutrition Tracker

Start A New Plan

Tell us what you're working toward and we'll generate an activity + nutrition plan for it. You can run more than one plan at a time.

Your Week-By-Week Plan

Check off each session as you complete it. Weeks keep going past the base length — the plan extends automatically, and you can add more with the button at the bottom.

Progressive overload rule: when all rounds and reps feel easy with good form, increase the weight at your next session. Your equipment: Rogue rack & barbell, dumbbells, kettlebells, leg machine, stationary bike, 12-lb med ball, bands, foam rollers.

Build Your Own Workout

Not following today's plan session? Log whatever you actually did — pick exercises and enter sets, reps, and weight for each one.

Add An Exercise

Your Custom Workout History

Nutrient Log

Add A Meal Or Snack

Add Ingredients

Search fruits, veggies, proteins, and more — tap a result to add it. Add as many ingredients as make up this meal, then save the whole meal below.

Can't find it? Add a custom ingredient
📷 Or scan a packaged food (barcode)

Uses your camera and the free Open Food Facts database — needs internet. No camera? Type the number printed under the bars.

🍽️ Ingredients In This Meal

Logged Meals

Protein Quick-Reference

Browse protein and calories for common foods.

Show reference table ( foods)
FoodPortionProteinCalories
Target: 25–35 g protein per meal, 3–4 meals a day. Spreading protein through the day matters as much as the total.

What's In Your Kitchen?

Add ingredients you have on hand (one at a time, or comma-separated). The suggested meals below re-sort to match what you've got.

Suggested Meals & Recipes

Every recipe hits the 25–38 g protein-per-meal target from your plan. "Log this meal" adds it straight to today's meal log.

More Ideas From The Web 🌐

Searches TheMealDB with up to three of your ingredients — real photos and full recipes (needs internet). Nutrition isn't included, so log those meals manually.

Your Numbers

Calories Burned Calculator

Pick an activity and minutes — uses your current weight and standard MET values.

Progress Toward Your Goals

Weight Tracking

Weigh in once or twice a week, same time of day. Daily fluctuations of 1–3 lb are normal water shifts — the trend line is what counts.

Daily Protein — Last 14 Days

Calories In Vs. Burned — Last 14 Days

"Burned" here shows exercise calories you logged. Your body also burns your baseline (TDEE) every day — see Calculators.

Workouts Completed Per Week

Plan Sessions Completed — Last 30 Days

Strength and cardio sessions from your Exercise plan that you've checked off, grouped by week.

Meal Log — Last 30 Days

Activity Log — Last 30 Days

Email This Summary

Send your weight, nutrition, and workout progress to your doctor, nutritionist, trainer, or insurance company. This opens your own email app with a summary pre-filled — you review and send it yourself.

Questions For Your Doctor

Bring this list to your appointment. Type your doctor's answers in the boxes — they save automatically.

Add Your Own Question

Manage Users

Reset a user's password if they've forgotten it. New passwords take effect immediately.