Depending on your age, sex, activity level, and overall health, your carbohydrate requirements will vary. According to the Mayo Clinic, 45 to 65 percent of your daily calories should come from carbohydrates.

That’s equal to about 225 to 325 grams of carbs if you eat 2,000 calories a day.

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.

• For a 140-pound person, that means about 50 grams of protein each day.
• For a 200-pound person, that means about 70 grams of protein each day.

The National Academy of Medicine also sets a wide range of acceptable protein intake—anywhere from 10% to 35% of calories daily. Beyond that, there’s relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein.

In our application, protein is at the lowest calories, on average in the 85-110 g range - which is even slightly above the recommendations.

Of course! You can easily skip between training days.

You can access your training schedule in the 'Plan' tab. To access your missed training, you can just adjust the date on the calendar that you can see on the top of your screen.

You can synchronize the app with Apple Music! This allows you to exercise to any music of your choice.

You can make up a missed workout (just go to it through the “Plan” tab by scrolling along the bar at the top). Once you complete the missed workout, the dot on the calendar (on the day you complete it) will turn green — however, this will not restore your previous Streak value.

Not completing any workout on a scheduled training day will break your Streak — it will reset to day one, and there’s no way to restore it to the previous level.

The premise of our app is workouts that you can do using minimal equipment.

If you want to exercise at home, you will only need dumbbells, kettlebells, mini bands, and resistance bands.

If exercises with a bench or box appear, you can easily replace them with a sofa or chair, and in some exercises even stairs.

Yes! In the app, you’ll also find training programs that use equipment!

The equipment used in these programs includes:

• Barbell
• Bench
• Dumbbells
• Resistance bands
• Cable machine

Your subscription grants you access to all app features, including:

• An entire range of training paths, developed by specialists, that will help you achieve your strong and healthy body goals. 
• Single workouts that you can do anytime! 
• All the meal plans available in the app – including high-protein and budget-friendly options! 🥗💪
• A section dedicated to balance, where you’ll find features to holistically take care of your well-being (sleep, stress levels, motivation and nutrition)