Now on iOS & Android

Train hard.
Eat with intent.
All in one place.

The journal for lifters who want workout logging, nutrition, macros, steps, progressive overload, muscle-by-muscle weekly volume, and friendly competition in one connected app.

Download on theApp Store Get it onGoogle Play
Bench · 185 lb
+5 lb PR
2,107 kcal
remaining
−0.9 lb / wk
on track
170g protein
macro target
2,400+Foods · open db
14 daysTo unlock AI
100%Offline-first
$0To start
→ The story

Four apps. Four subs.
Zero clarity.

If you're serious about training, you've probably collected a stack: one app for lifts, one for macros, one for weight, one for steps. None of them talk to each other. You stop logging. Progress stops with it.

Before Forma

Your training data lives in pieces. Switching apps mid-set, copying numbers across tabs, paying four bills for one goal.

×L
Lift Tracker
Sets · reps · 1RM
$8 / mo
×M
Macro Counter
Calories · macros
$10 / mo
×W
Weight Pro
Scale + trend
$5 / mo
×S
Step Counter
Steps · activity
$4 / mo
Monthly cost$27 / month
Apps to open4 separate flows

With Forma

One journal. Lifts, meals, macros, steps, weight, and trend, all connected. Forma turns the whole picture into practical progress signals.

Workout journal
Sets, supersets, rest timers
Nutrition + macros
Food search · barcode · saved meals
Weight intelligence
TDEE · trend · projection
Steps + Forma Circles
Daily activity · compete with friends
Less thana cup of coffee / mo
Apps to openOne. That's it.
→ What's inside

Three pillars.
One journal.

Forma is built around the only three numbers that actually move the needle: what you lifted, what you ate, and how your body responded.

→ Pillar 01

Train.

Pre-built routines, supersets, and a rest timer that doesn't disappear. Log a set in one tap, not five screens.

Smart rest timer Auto PR tracking 1RM estimate Volume per muscle
→ Pillar 02

Eat.

Barcode scan and a 2,400-food database. Save your meals, log breakfast in three taps, target macros that match your training load.

Barcode scanner Photo recognition Custom meals Macro targets
→ Pillar 03

Progress.

Smoothed weight trend, strength curves, muscle volume per group. Spot what's working and what's stalling in five seconds.

TDEE estimate Trend smoothing Goal projection Stall detection
1-tap
Set logging, with no five-screen flows between sets
7
Signals the AI coach watches every week
0
Intrusive ads, with export and account-deletion controls
100%
Local-first, so it works on a basement bench or anywhere else
→ Forma AI · weekly coach

Your data, read aloud.
Every week.

Most apps show you charts. Forma reads them for you. After 14 days of logging, the AI coach watches your weight, calories, training volume, and sleep together, then writes one paragraph that tells you exactly what to do next week.

14d to unlock 7 data signals AI processed securely

When you use AI Coach, relevant logged data is processed server-side with Google Gemini as described in the Privacy Policy.

Today’s coaching
“You’re inside your optimal cutting window. Keep going, and don’t add cardio yet.”
−0.9 lb / wkTDEE 2,579Updated Tue
Plateau detected
“Bench has stalled 2 weeks at 185 lb. Drop volume 15% next session because your sleep average is 5h 40m.”
5RM 185 lbSleep ↓Stall · 14d
Macro flag
“Protein hit 78% of target on 5/7 days last week. Add a shake post-training to close the gap.”
Avg 132gTarget 170g−38g/d
→ Why Forma

Built differently. On purpose.

Seven connected capabilities that are difficult to get from separate workout and calorie apps.

The full fitness picture
Workouts, nutrition, bodyweight, and step count live together, so progress is interpreted in context.
Training · meals · steps →
Progressive overload signals
Compare recent performance, estimated 1RM, PRs, and stalls to decide when to progress, hold, or deload.
Research-linked · log-based →
Weekly sets by muscle
A multi-muscle model credits primary and supporting muscles so compounds contribute to a more useful weekly volume view.
Direct + indirect stimulus →
Muscle recovery context
Connect recent exercise, working sets, optional RIR, muscle volume, and performance history without pretending recovery is one fixed timer.
Muscle by muscle · still an estimate →
Adaptive metabolism estimate
Forma updates your TDEE estimate from logged intake and smoothed weight change instead of relying only on a one-time calculator.
Personalized over time · still an estimate →
Forma Circles
Create a private group with friends, coordinate meetups, share PRs and training records, compare weekly consistency, and compete together.
Private · social · competitive
Moroccan food coverage
Log tajine, harira, couscous, pastilla, Ramadan variations, and saved meals in Darija, French, or English.
Distinctive food support · barcode →
→ Research and methodology

Transparent evidence. Protected model.

See the research, definitions, inputs, limits, and review dates behind Forma’s core insights. Equations, coefficients, thresholds, mappings, and ranking logic remain proprietary.

Progressive overload
Why progress can come from load or repetitions, how logs become a trend, and what the signal cannot prove.
ACSM · peer-reviewed evidence →
Weekly sets per muscle
Direct and supporting-muscle work, diminishing returns, monitoring zones, and the limits of set counting.
Volume research · multi-muscle view →
Adaptive TDEE
How repeated intake and weight trends can personalize an estimate, plus the uncertainty that remains.
NIDDK · validation research →
Moroccan food data
Why country-specific foods and multilingual search matter, with public sources and database limitations.
FAO · Moroccan food tables →
RIR and RPE calculator
Convert reps in reserve to resistance-training RPE, compare a completed set with the target, and see the evidence limits.
Free tool · transparent calculation →
1RM calculator
Estimate one rep max with two published equations, inspect their range, and generate a practical percentage chart.
Free tool · two formulas →
Free fitness calculators
Browse all transparent workout and nutrition tools, with formulas, sources, privacy, and limitations shown.
Nine browser-local tools →
Progressive overload calculator
Compare load, repetitions, set volume load, and reported RIR without hiding the tradeoffs inside one score.
Free tool · visible arithmetic →
Training frequency calculator
Split planned weekly working sets across sessions and inspect average spacing without inventing a recovery score.
Free tool · scheduling arithmetic →
TDEE calculator
Estimate daily energy needs with the Mifflin-St Jeor equation and a visible activity scenario.
Free tool · public equation →
Calorie deficit calculator
Apply a chosen deficit percentage without turning energy arithmetic into an exact weight-loss promise.
Free tool · dynamic limits →
Protein calculator
Convert bodyweight and a selected protein factor with the resistance-training research reference explained.
Free tool · research context →
Macro calculator
Calculate protein, fat, and carbohydrate grams with visible FDA calorie-per-gram arithmetic.
Free tool · visible formula →
RIR training library
Learn RIR meaning, compare RIR with RPE, understand RPE 8 and 0 RIR, and review hypertrophy and accuracy evidence.
Six guides · primary research →
How many sets per muscle?
Review weekly set research, direct and indirect work, diminishing returns, and a responsible adjustment process.
Practical guide · volume evidence →
Training volume library
Understand working sets, volume load, direct and indirect work, frequency, and mechanical tension as distinct concepts.
Five guides · transparent definitions →
Mechanical tension explained
Separate the muscle-level hypertrophy mechanism from weight, volume load, soreness, pumps, and other indirect signals.
Mechanism · evidence · limits →
What is TDEE?
Understand total daily energy expenditure, its components, estimation methods, and day-to-day variation.
Energy balance · definitions · limits →
TDEE calculator accuracy
See where error enters resting-energy equations, activity estimates, food logs, and bodyweight trends.
Four reviews · individual uncertainty →
Calorie deficits for lifters
Connect planned deficits, observed weight trends, training performance, and lean-mass evidence.
Fat loss · lifting context · safety →
Protein for muscle growth
Interpret protein meta-analyses and the 1.6 g/kg reference without turning an average into a universal rule.
Meta-analysis · diminishing returns →
Macros for muscle gain
Fit protein, carbohydrate, fat, and calories together without claiming one optimal percentage split.
Nutrition · training · evidence →
How to track Moroccan food
Estimate mixed dishes through ingredients, cooked yield, portions, local data, and honest uncertainty.
Moroccan meals · FAO method →
How to track progressive overload
Compare load, repetitions, sets, RIR, and estimated strength with a clear double-progression example.
Tracking guide · worked example →
Double progression
Learn how to add repetitions within a chosen range, when to increase load, and why the rule should be defined in advance.
Progression method · research context →
Workout app comparisons
Compare Forma, Hevy, Fitbod, and Strong using official sources, dated fact checks, and fit-based recommendations.
Commercial guide · no affiliate links →
How long do muscles take to recover?
Review 24 to 72-hour research, failure, volume, exercise choice, soreness, and practical readiness checks.
Recovery guide · primary research →
Recovery methodology
See Forma’s public recovery inputs, output limits, evidence, and proprietary implementation boundary.
Public rationale · protected model →
Exercise database
Learn setup, execution, muscles, progression, alternatives, and evidence limits for high-value gym exercises.
Technique · research · tracking →
Muscle anatomy library
Connect anatomy and movement roles to exercises, weekly volume, recovery, and clearly bounded research.
Anatomy · training · evidence →

Browse muscle anatomy → · Browse the exercise database → · Read the lifting guides → · Inspect the Forma Research Library →

→ Pricing

One app. One subscription.

Forma Pro unlocks the AI coach, advanced analytics, and unlimited routines. A 7-day trial is available to eligible new subscribers.

Forma Pro · Monthly
$7.99per month · billed monthly

Less than one oat-milk latte. Cancel any time.

  • Forma AI weekly coach
  • Unlimited custom routines
  • Advanced progress analytics
  • Macro targets that auto-tune
  • CSV / JSON data export
Start 7-day trial →
Forma Pro · Yearly
$39.99per year · about $3.33 / mo

Current U.S. App Store price. Save about 58% versus monthly billing.

  • Everything in Monthly
  • Progressive overload analytics
  • Muscle recovery and weekly volume
  • TDEE and weight projections
  • Advanced nutrition insights
Choose yearly →
Forma is free to download. Verified September 14, 2026, the U.S. App Store lists Forma Pro at $7.99/month or $39.99/year with a 7-day trial for eligible new subscribers. Prices vary by store and region. Cancellation stops future renewals and does not refund previous payments; see the Terms.
→ What Forma can substantiate

Clear claims. Visible limits.

PUBLIC EVIDENCE
The research pages link Forma’s public methodology to primary studies and state where the evidence stops.
CONNECTED DATA
Workout, nutrition, bodyweight, and step data stay in one journal so trends can be reviewed in context.
USER CONTROL
Food values and TDEE remain estimates. Billing follows store and Forma terms. Data can be exported, and accounts can be deleted.
→ Questions

Things people ask before downloading.

Is Forma actually free to start?
Yes. Forma is free to download. Where available, eligible new subscribers can start a 7-day Forma Pro trial. The U.S. App Store currently lists $7.99/month or $39.99/year; other stores and regions may differ.
Why do I need 14 days before AI coaching unlocks?
A coach that gives you advice on day three is guessing. We need to see your real weight trend, your real intake variability, and your real lift volume to say anything useful. Two weeks is the floor for honest signal.
Does it work offline?
Yes. Logging, viewing history, the rest timer, and barcode scan all work without a connection. Sync happens silently when you’re back online.
Can I import data from another app?
CSV import is supported for nutrition history and workout logs. Strong, MyFitnessPal, and Hevy exports work out of the box.
Is Forma available on iOS?
Yes. Forma is available now on the App Store, with the same account and synced data across your devices.
What happens if I cancel?
Cancellation stops future subscription charges but does not refund previous payments. Manage cancellation through your App Store or Google Play account. Your data controls remain available, including export and account deletion.

Start your first log
today.

Free to download. Eligible new subscribers can try Forma Pro for 7 days. U.S. App Store price: $7.99/month or $39.99/year.

Download on theApp Store Get it onGoogle Play
Store-managed billingCancel future renewal anytimeExport or delete your data