Beginner Gym Plan for Your First 30 Days
A realistic first-month gym plan for beginners with 3 training days per week, progressive overload basics, and nutrition checkpoints.
- beginner fitness
- workout tips
- gym plan
- strength training
Refyuel Blog
Fitness & nutrition guides
Practical articles on training, calorie tracking, and habits - written for people using (or considering) Refyuel Health OS.
Free calculators
- TDEE calculatorFree TDEE calculator using the Mifflin-St Jeor equation. Estimate maintenance calories, fat loss, and muscle gain targets. For education only.
- Macro calculatorFree macro calculator: enter daily calories and protein target to split carbs and fat. For gym-goers tracking nutrition. Educational only.
- Protein calculatorCalculate daily protein in grams from body weight and g per kg. Common ranges for fat loss, maintenance, and muscle gain. Educational only.
- 1RM calculatorEstimate your one-rep max (1RM) from weight and reps using the Epley formula. Same approach as Refyuel Health OS strength tracking. Educational only.
Beginner Healthy Lifestyle Guide (Simple 4-Week Plan)
A beginner-friendly healthy lifestyle plan for the first month - calories, protein, fiber, training consistency, and weekly review without extreme changes.
- beginner fitness
- healthy lifestyle
- nutrition
- calorie tracking
How to Track Macros Without Overcomplicating It
A simple macro tracking routine for busy lifters - set protein and calories, log consistently, and adjust using weekly trends in Refyuel Health OS.
- macro tracking
- nutrition tracker
- calorie tracking
- meal logging
How to Calculate TDEE (Total Daily Energy Expenditure)
Learn what TDEE means, how to estimate maintenance calories with the Mifflin-St Jeor equation, and how to set calories for fat loss or muscle gain.
- nutrition
- calorie tracking
- TDEE
- macros
Frequently asked questions
What is Refyuel?
Refyuel is a fitness software company. Our first product, Health OS, combines workout planning and logging with nutrition tracking in one mobile app for Android and iOS.
What is Refyuel Health OS?
Health OS is a fitness app and workout tracker that helps you plan training, log sets, track meals and macros, and review weekly gym progress - without switching between a workout app and a separate food diary.
When does the app launch publicly?
Public launch on App Store and Google Play is planned for June 2026. Beta testing is open now: join with your email to get early access before the wider release.
Is Health OS free during the beta?
Yes. The beta is completely free. You get full access to workout training and nutrition tracking at no cost.
How do I join the beta?
Submit your email on refyuel.com and pick your platform (Android or iOS). We will send you access details.
Is Refyuel a good fitness app for beginners?
Yes. Health OS keeps daily workout logging and calorie tracking straightforward for people new to the gym or building a habit.
Can I use only workouts or only nutrition?
Yes. Use the modules you need today and combine both when you want a full train-and-fuel daily loop.
Will my data carry over to the final release?
Yes - you are testing on our production system, so workouts, nutrition logs, and progress carry over to the public launch. You can delete your account anytime from Settings → Delete Account.
Join the Health OS beta
Get early access to workout tracking and nutrition logging on Android and iOS - free during the beta.