Features
Everything FITOS does, in one place.
A plan for your training, your food and your recovery — built from what you log, and honest about what it knows.
Train
A programme that progresses with you
Let FITOS build your week from your goal, level, days and equipment, pick a proven split like Push / Pull / Legs, or build your own. Every exercise shows the weight and reps to aim for next, and why.
- Generated, professional or custom programmes
- The next load for each lift, from what you logged
- Planned deloads, and volume per muscle each week
- Missed a day? Skip it — the whole week moves one day
Fuel
Food the way you actually eat
Calorie and protein targets from your goal, and a food library that knows dal, roti, idly and sambhar — Indian dishes as honest ranges, the rest measured from USDA. At VIT, your mess menu is already in the app.
- Remaining calories and protein at a glance
- Your hostel mess menu, and what to eat from it
- Diet and allergies respected in every suggestion
- Saved meals, quick add, or just describe your meal
Improve
Progress you can trust
Daily weight jumps around with water and food. FITOS shows the trend instead, with your weekly rate, body measurements, best lifts, records and how consistently you trained.
- Trend weight, never day-to-day noise
- Estimated one-rep max for every lift
- Records and training consistency
- A weekly report on one page (Premium)
FITOS AI
Ask about your own training
FITOS AI answers from your plan, your sessions, your progression and your targets — what to do today, why your volume is high, what to eat. It only ever sees what you allow.
- Answers from your data, not generic tips
- Explain any suggestion in plain words
- Describe a meal in words; check it before it's logged
- Part of Premium — free while FITOS is in beta
The full list
Training
- Your programme, three ways
- Generated from your goal, level, days, equipment and limitations; a professional split; or built by you, day by day.
- Next load, every lift
- From what you logged: add reps, add weight, hold, or go lighter — always with the reason.
- Deloads and volume
- Weekly hard sets per muscle against productive ranges, and a planned lighter week when it's due.
- Skip today
- Missed a day? The whole week moves one day later, so the order never breaks.
- Logging built for the gym
- Big tap targets, a rest timer, drop sets and supersets — and it works offline.
- An exercise library
- Every exercise with its muscles, equipment, instructions and alternatives.
Food
- Targets from your goal
- Calories, protein, carbs, fat and fibre — with the reasoning shown.
- Indian food, honestly
- Dal, roti, idly and sambhar as realistic ranges; packaged foods measured from USDA; your own foods from their labels.
- Your mess menu
- VIT hostel mess menus, every day, and what to eat from them for your targets.
- Diet and allergies
- Vegetarian, eggetarian or not; allergies are hard rules in every suggestion.
- Fast logging
- Recent foods, saved meals, quick add, or describe a meal in words and check it before it's logged.
Progress and recovery
- Trend weight
- A smoothed line through your weigh-ins — never day-to-day noise.
- Strength and records
- Estimated one-rep max for every lift, and every record you set.
- Consistency
- Sessions done against sessions planned, week by week.
- Recovery check-in
- Ten seconds a day: sleep, soreness, energy, stress — and a readiness score.
- Health Connect
- Steps, sleep and heart rate from your phone, shown on your phone only.
- Weekly report
- Your week on one page (Premium).
Everything else
- Today, decided
- Home shows your next move, and why.
- Reminders that learn
- At most two a day, timed around your routine; cheeky or gentle; quiet hours.
- FITOS AI
- Ask about your own training; explain any suggestion simply (Premium).
- Themes
- FITOS Dark, FITOS Light and Paper; Night, Forest and Ocean with Premium.
- Your data
- Download everything as a file, or delete your account and every record of it.