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Avocado Fitness™
Your journey, your rules.
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What should we
call you?
This is your space. Let's make it personal.
Your name
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"To not over-complicate fitness. It's hard as it is.
This is your journey, YOU define it.
"
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What's your
primary goal?
We build your entire plan around this — no generic templates, just
you
.
Weight Loss
Calorie deficit strategy with cardio & strength balance
Weight Gain
Caloric surplus plan focused on healthy mass building
Muscle Gain
High protein, progressive overload — built to grow
Maintain & Tone
Keep what you've built and improve body composition
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Your body,
your baseline.
We use this to calculate exact targets — not estimates.
— —
Estimated daily calories
—
Protein target
Age
Weight
kg
lbs
Height (cm)
Biological sex
Female
Male
Non-binary
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How does your
life actually look?
Honest answers = a plan that fits your life, not an ideal version of it.
Current activity level
Sedentary
Desk job, minimal movement
Lightly Active
Exercise 1–3 days/week
Moderately Active
Exercise 3–5 days/week
Very Active
Hard training 6–7 days/week
Days per week you can commit to
1 day
4 days
7 days
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What keeps you
going?
Intrinsic motivation outlasts willpower. Tell us what drives you — we'll remind you when it matters most.
My biggest motivator
Feeling stronger
More energy
Mental clarity
Body confidence
Longevity
Athletic goals
Stress relief
Role model
Barriers I face
Lack of time
Low energy
Consistency
No gym access
Injuries
In your own words (optional)
Build My Plan
🥑
Your plan is ready,
Jane
!
Built from your actual data, not a cookie-cutter template.
2,800
Daily Calories
145g
Daily Protein
4 days
Workouts / week
Muscle Gain
Primary Goal
"Every rep, every rest day, every meal — it all counts. This plan reflects
your real life
, not a perfect version of it."
What makes this different
Intrinsic motivation built in
Your motivators woven into every reminder
Rest days without guilt
Recovery is part of the plan, not a failure
Precision, not perfection
Targets from your real body data
Start My Journey
3 Notifications
Workout reminder, streak bonus & recap.
Good Morning
Jane!
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Today's Journey
View all
Workout
Today is
Leg day!
600
Cal Consumed
Weekly
Stats
300
Cal Burnt
Daily Boost
You've come so far.
Don't stop now.
Tap to see your achievements →
Quick Fit
Short on time?
Rest Days
Let your body recover
7-day streak
Share your progress
Challenge a friend →
Home
Nutrition
Progress
Profile
Share your 7-day streak
Challenge someone you know to match it. Accountability is the secret weapon.
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7 Days Strong
Jane is crushing it on Avocado Fitness™
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Maybe later
Today: Leg Day
Workout starts in 30 min!
Workout
Today
Leg Day Routine
Squats · Lunges · RDL · Calf raises
Log
Your Routines
Thursday — Arms
Bicep curls · Tricep dips · Shoulder press
Friday — Chest & Back
Push-ups · Rows · Lat pulldown
Quick Fit
Short on time? Compressed workouts
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Nutrition
Progress
Profile
Set logged!
Rest 60s, then hit the next one.
Leg Day
Progress
2 / 4 exercises
Barbell Squats
Target: 4 × 8–10 reps
Quads · Glutes
Weight (kg)
Reps
Add set
Romanian Deadlift
Target: 3 × 10–12 reps
Hamstrings
Weight (kg)
Reps
Add set
Finish Workout
Protein reminder
You're 58g short of your goal.
Nutrition
Tuesday, Today
1,240
of
3,000
Protein
68 / 150g
Carbs
210 / 320g
Fat
48 / 80g
Quick Add
Chicken 100g
Eggs ×2
Greek Yogurt
Rice 100g
Protein Shake
Lentils 100g
Tuna 100g
Beef 100g
Today's Log
Oats + Banana
P: 8g · C: 52g · F: 5g
340
Chicken + Rice
P: 42g · C: 60g · F: 8g
480
Add Food
Home
Nutrition
Progress
Profile
Add Food
Quick Macros
Log Meal
Protein Reminder
Log today's intake!
Your Plan
Based on your data. Your daily requirements:
To Maintain Muscle:
3000 Calories
Daily calorie target to maintain current muscle.
?
126 Gms of Protein
Total protein to maintain muscle mass daily.
?
To Gain Muscle:
3200 Calories
Caloric surplus to build new muscle tissue.
?
150 Gms of Protein
Protein required to support muscle synthesis.
?
Looks Good!
3000 Calories / day
Your
TDEE
— the total calories your body burns at your activity level. Eating at this keeps weight and muscle stable.
How we calculated this
BMR × Activity Multiplier using the Mifflin-St Jeor equation from your age, weight, height and sex.
Got it
126g Protein / day
0.8g per pound of bodyweight
— the minimum effective dose for maintaining muscle. Spread across 3–5 meals for best absorption.
Good sources
Chicken, Greek yoghurt, eggs, tuna, cottage cheese, tofu, whey.
Got it
3200 Calories / day
A
200 calorie surplus
above your TDEE. A lean bulk — enough to grow muscle without excessive fat gain.
Why not more?
200–300 cal over TDEE is the sweet spot for lean muscle growth without excess fat gain.
Got it
150g Protein / day
~1g per pound of bodyweight
— the gold standard for muscle building. Muscle protein synthesis is maximised at this level.
Timing matters
Aim for 30–40g per meal, 4–5 times daily. Always protein within 30 min of training.
Got it
Quick Fit Tip
10 minutes still counts!
Quick Fit
Short on time? No worries.
Choose your routine
In-Office Exercises
Workout:
Full-Body · 15 min
Start
At Home Workout
Workout:
Full Body · 20 min
Start
Quick Arm Pump
Workout:
Arms · 12 min
Start
Rapid Glute Burner
Workout:
Legs · 15 min
Start
Burn Calories
Workout:
Cardio · 20 min
Start
Home
Nutrition
Progress
Profile
Rest Day Logged
Recovery is progress.
Rest Days
Can't make it today?
Why so?
Busy workday
Use Rest day
10 Available
Menstrual Break
Rest
Sick Day
Rest
Have plans?
Use Rest day
10 Available
Recovery Day
Rest is part of the plan.
Your muscles grow during recovery, not just during training. Today counts.
Active Recovery
Light Walk
20–30 min, easy pace
Stretching
10 min full-body flow
Foam Roll
Target sore muscles
Sleep Early
Aim for 8+ hours
Nutrition on rest days
Still hit your protein
Muscle repair happens on rest days — protein intake is just as important. Keep hitting
150g
.
Slight calorie reduction is fine
On rest days you can eat 200–300 cal less if appetite is lower — your body needs less fuel when not training.
Hydration matters more
Your body flushes waste during recovery. Aim for 2.5–3L of water today.
Back to Home
New Achievement!
Protein goal 3 days in a row
Motivation
You've come
so far!
You want to quit now?
Check out what you've accomplished.
"Strength does not come from physical capacity. It comes from an indomitable will".
You ran 10 kms!
Top 10% this week
7-day streak!
Keep it going!
Protein 3x in a row
Nutrition champion!
Okay! I am ready! Let's go!!
Weekly Recap Ready
4 out of 5 workouts this week!
Progress
Feel-first fitness tracking
4/5
Workouts
7
Day streak
↑3%
vs last week
Workout Volume
Sets completed per day this week
Week
Month
All time
M
T
W
T
F
S
S
Calories vs Goal
Daily intake this week
Goal
M
T
W
T
F
S
S
Daily Overview
M
✓
T
✓
W
✓
T
✓
F
S
S
Streak
7 days
Personal best! Keep it up.
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Nutrition
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Your changes have been applied.
Profile
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Jane Doe
@janedoe · Member since 2024
My Plan
My Goal
Muscle Gain
Daily Calories
3,200 cal
Workout Days
4 / week
Smart Reminders
Morning Workout
Every workout day at 7:00 AM
Protein Reminder
Daily at 1:00 PM
Evening Check-in
Log nutrition at 8:00 PM
Weekly Progress
Every Sunday at 9:00 AM
Motivation Boost
On days you feel like skipping
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