"There's a 100% chance of success — conditions are looking favorable."
5
Goals Supported
AI
Coach Included
∞
Adjustments
☀️ Forkast
Step 1 of 8
🌤️
Let's read your forecast
Your basics help us calculate precise caloric needs using the Mifflin-St Jeor formula.
🎯
What's your forecast goal?
Your macro ratios and calorie targets are calibrated around this choice.
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Fat Loss
Lose fat, preserve muscle
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Muscle Gain
Build size & strength
⚖️
Recomposition
Lose fat & gain muscle
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Maintain
Stay lean, feel great
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Endurance
Fuel performance
🌱
General Health
Balanced nutrition
📍
Where are you headed?
A target helps us set your timeline and weekly adjustment pace.
⚡
Your activity climate
This is the #1 factor in your TDEE. Be honest with yourself here.
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Sedentary
Desk job, little to no exercise
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Lightly Active
Light exercise 1–3 days/week
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Moderately Active
Moderate exercise 3–5 days/week
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Very Active
Hard exercise 6–7 days/week
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Extremely Active
Physical job + daily training
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Your training details
Your coach uses this to fine-tune macros around your actual training style.
🥗
Your dietary climate
Forkast adapts to how you actually eat. No judgment here.
💧 Track water intake
Daily hydration targets
🎉 Weekend flexibility
Higher targets Fri–Sun
🌙
Lifestyle & recovery
Sleep and stress directly affect your metabolism and cortisol levels.
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Meet your AI coach
Coach Iris reviews your food log weekly and adjusts your macros based on real data.
🔄 Auto-adjust macros weekly
Coach updates targets from your data
🔔 Smart logging reminders
Nudges based on your meal schedule
"Checking atmospheric conditions..."
☀️ Your Forecast Is Ready
"Expect sunny gains with a 100% chance of progress."
🔥 Daily Calorie Target
2,340
calories per day
185
Protein
740 cal
240
Carbs
960 cal
71
Fat
640 cal
📊 Your Metabolic Data
BMR
1,842
Base metabolic rate
TDEE
2,855
Total daily expenditure
Deficit/Surplus
−500
Daily caloric adjustment
Est. Rate
~1 lb/wk
Projected weekly change
🍽️ Suggested Meal Split
🧬 Coach Note
Based on your profile, your priority should be establishing consistent tracking habits before optimizing ratios. Patience and precision are your best tools.
☀️ Forkast
"Partly motivated with a warm front moving in"
☀️Today
🧬Coach
📈Progress
⚙️Settings
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Food Log
🧬
Coach Iris
Analyzing your data
Week 1
📋 Weekly Insights
☀️
Welcome to Forkast!
Start logging your food and I'll analyze your patterns after a few days. The more you log, the smarter my recommendations get.
💬 Ask Coach Iris
🧬
Hey! I'm Coach Iris. Complete your onboarding and start logging food — I'll be here to answer questions and adjust your plan as you go. ☀️