Beginner guide
Start your healthy lifestyle in 4 weeks
Keep it simple: set calories and protein, train 3 days per week, and adjust only after 2-4 weeks of consistent logs.
Week 1 - Set your baseline
Use TDEE to set maintenance calories, then set protein and fiber targets before you change meals or workouts.
Week 2 - Build repeatable meals
Pick repeat breakfasts and lunches, then use macro targets to keep food choices practical on busy days.
Week 3 - Train with consistency
Focus on 3 full-body sessions per week. Track reps and loads so you can see progress without guessing.
Week 4 - Review and adjust
Review trend weight, gym performance, and energy levels. If progress stalls, adjust by 100-200 kcal - not drastic changes.
Join the Health OS beta
Get early access to workout tracking and nutrition logging on Android and iOS - free during the beta.