Set your goals
Enter your profile, goal, experience, environment, equipment, available time and preferred training days.
Train • eat • progress
Everything for training, food and progress.
One connected fitness system.
Personalized training, AI Food recognition from text and photos, fast food logging, adaptive calories, body progress, optional sync and AI Coach – all in one app.
Personalized trainingAI Food & databaseAdaptive caloriesProgress & AI Coach
Real app screenshots. Tap to view at full size.
PERSONALIZED TRAINING•FOOD & DATABASE•ADAPTIVE CALORIES•PROGRESS•SYNC•AI COACH
New collages and real app screens
Training, food and progress — up close.
This gallery combines promotional collages and real app screenshots. Tap an image to view it at full size.
Not five separate apps
AIFormNote is one connected fitness system.
Start with your goal and preferences. Then train, log food and record progress. Your history and new entries provide context for later calculations and guidance.
1Your goals & preferences
→2Training + calories & macros
→3Workout & food logs
→4Weight, measurements, recovery
→5Progress & guidance
How AIFormNote works
From your first setup to long-term progress.
Five simple steps that explain the whole system even if you have never seen AIFormNote before.
Get your personal plan
AIFormNote creates your training plan and recommended daily calories, protein, carbs and fat.
Train and track
Log working sets, load, reps, RIR, food and other activities.
See the trend
History brings workouts together with weight, measurements, photos, strength and other progress data.
Adjust with data
Adaptive calculations and AI Coach can help interpret trends when enough useful data is available.
Personalized training plan
Not a generic workout template.
The program builder adapts to the individual. It uses your goal, experience, number of training days, available time, equipment, gym/home setting and preferred weekdays.
Gym or home
Exercise selection follows the equipment and training environment available to you.
Time and schedule
The plan respects session length, weekly frequency and preferred training days.
Warm-up & stretching
You can generate a dynamic warm-up and static post-workout stretching with the program.
Inputs it uses
Your goal, experience, time, environment, equipment and program settings.
Workout tracking
Plan → train → log → compare.
During a workout you can see exercises, target sets and reps, RIR and previous performance. Save working sets as you go and use the optional rest timer if you want it.
- Sets, reps and load – record the actual performance of each working set.
- RIR – Reps in Reserve – an estimate of how many technically sound reps you could still perform before failure.
- Previous performance – history gives context for your next session.
- Full workout flow – optional warm-up, working sets, rest, planned/optional cardio, stretching and workout summary.
- Exercise guidance – instructions and visual guidance help explain execution where available.
Personalized calories and macros
Your training plan is only half the picture.
AIFormNote also calculates recommended energy intake and daily protein, carbohydrate and fat targets. The estimate uses profile and body data, activity, your goal and planned strength/cardio training.
In the app you can see:what you ate • your daily target • what remains • protein • carbs • fat
Food search
Find a food, choose the amount and add it to the right meal.
Barcode & custom foods
Barcode scanning and manually created custom foods are supported.
AI Food · PremiumTake a photo of your meal directly in the app, choose an image from your gallery, or simply describe it. AIFormNote uses AI to suggest foods and nutrition values that you can review and manually edit before saving. AI suggestions may be inaccurate or incomplete.
- AI Food Recognition from a photo or text description.
- Direct food photo capture using the in-app camera flow.
- Gallery photo analysis after you deliberately choose an existing image.
- Text-based food analysis without requiring a photo.
- Editable AI suggestions before saving – nothing is added to your food diary until you review and confirm it.
Adaptive nutrition & Smart Meal
More than a one-time calculator.
When there is enough consistent nutrition and weigh-in data, the adaptive system can compare actual intake with the weight trend. If the evidence is not good enough, it can hold the current target instead of forcing a change.
- Trend over a single number – decisions use multiple logged days, not one weigh-in.
- Controlled adjustments – the system can suggest a target change or hold the current plan.
- Smart Meal – can suggest practical meal options that better fit your remaining calories and macros.
- No medical promises – these are fitness/nutrition estimates, not diagnosis or treatment.
Progress in one place
Do not track only today. Track the trend.
Completed workouts stay in history. AIFormNote combines them with other progress records so you can review previous performance and understand long-term change.
Body weight
Regular entries make the trend more useful than a random daily fluctuation.
Measurements
Record body measurements and follow how they change over time.
Progress photos
Store progress photos and compare changes over time.
Strength & PRs
Working-set history helps you follow performance and personal records.
Beyond strength workouts
Cardio, other activities and recovery check-ins.
AIFormNote can record movement outside your normal strength session and keep it alongside training and recovery context.
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Cardio & other activities
Log running, walking, cycling, hiking, skiing, swimming and other activities with supported details such as duration, distance or notes.
RPE – Rating of Perceived Exertion is your subjective effort rating for the whole activity. It is different from RIR for a strength set.
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Recovery / check-in
The check-in records sleep, energy, muscle soreness/fatigue, stress and motivation, producing an indicative readiness/recovery signal for context.
It is a fitness tracking tool, not medical diagnosis.
AI Coach
AI on top of your data, not a generic chatbot.
AI Coach can use context already recorded in AIFormNote – such as training, nutrition, weight trend, recovery and activities – and turn it into easier-to-understand guidance.
- Local calculations work without generative AI.
- On-device AI can process AI content locally on supported devices.
- AI Coach is a Premium feature.
- Cloud AI is optional where available and enabled by the user.
- AI Coach is not a doctor and does not replace qualified healthcare.
Today at a glance
Your plan, nutrition and readiness right after opening.
The home screen brings together what matters today: a planned workout or recovery day, current calories and protein, and an indicative readiness state.
Practical benefit:you do not have to piece training, food logging and progress together across unrelated tools.
Use it your way
Local without an account. Sync is optional.
Core data can stay on your phone. Google sign-in is optional and is used for synchronization, backup and recovery.
No AIFormNote account required
Profile, workouts, food, weight and other core data can be used locally on the device.
7 languages
English, Čeština, Deutsch, Français, Русский, Español and Português.
Adults 18+
AIFormNote is intended only for users aged 18 and over. It is not a medical device or a substitute for individualized professional healthcare.
Current Google Play offers
7 days free. Then an introductory price.
Google Play may offer eligible new subscribers a 7-day trial followed by an introductory price for the first paid period. After that, the subscription renews at the regular price.
7 days freefor eligible new subscribers
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69.99 CZK for the first month≈ €2.89 · VAT included
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Then 99.99 CZK / month≈ €4.13 · auto-renewing
7 days freefor eligible new subscribers
↓
599.99 CZK for the first year≈ €24.80 · VAT included
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Then 899.99 CZK / year≈ €37.20 · auto-renewing
* Google Play determines eligibility for the 7-day trial and introductory price for each account. If the special offer is not returned for your account, Google Play shows the standard available plan instead. The localized price, currency, trial and renewal terms shown by Google Play before confirmation are controlling. EUR amounts are approximate conversions using the current exchange rate.
SCIENCE & METHODOLOGY
What in AIFormNote comes from research — and what is our product methodology.
AIFormNote combines expert consensus documents, peer-reviewed research and conservative programming rules. We do not claim that the app as a whole is “scientifically proven”: it is not a clinically validated medical device. Research informs defaults and guardrails; exact thresholds, scores and decision logic are evidence-informed product heuristics.
Energy and calorie targets
direct basisThe starting energy estimate uses modern reference equations and is then personalized from the user’s real trend.
- NASEM / DRI 2023 EER is the primary baseline for ordinary daily activity across four categories.
- Mifflin–St Jeor remains the BMR estimate, sanity check and fallback — not a second parallel TDEE engine.
- Planned resistance training and cardio are not automatically added a second time on top of activity.
- Goal pace uses conservative guardrails; ~7,700 kcal/kg is only an initialization approximation.
Macros and protein
research + guardrailsAutomatic macros are not a fixed percentage for everyone.
- Automatic protein typically stays within 1.6–2.2 g/kg/day and can move toward the upper end during an energy deficit.
- Automatic fat normally sits around 20–35% of energy and observes a conservative 0.6 g/kg floor when feasible.
- Remaining energy is allocated to carbohydrate.
- User-defined or locked macros are not silently overwritten.
Resistance training
evidence-informedThe generator is built around progressive overload, recoverable volume and sufficiently hard sets — not one “magic” method.
- Hypertrophy can use a broad repetition/load spectrum; heavier loading matters more for maximal-strength specificity.
- Compound work usually stays around 1–3 RIR. RIR 0 is only optional for experienced users on safer, controllable isolation work.
- Volume and frequency change with goal, experience, priority, recovery and available time.
- Meaningful secondary work is counted fractionally instead of being ignored or counted as a full direct set.
Recovery, rest and warm-up
heuristic over evidenceResearch guides the direction, but AIFormNote readiness is not a clinical scale.
- Longer rest is prioritized for demanding strength and compound sets; shorter rest is used for accessories and isolations.
- Dynamic warm-up lasts roughly 5–15 minutes depending on context, followed by exercise-specific ramp-up sets.
- Readiness combines sleep, energy, soreness, stress, motivation and performance/training-load context.
- Readiness is a fitness heuristic, not a diagnosis, medical measurement or replacement for healthcare.
Adaptive calories
conservative modelThe model does not react to one day or one weigh-in.
- Strong evidence requires COMPLETE + VALID food logs and a robust body-weight trend.
- Base evaluation waits for at least 14 days, 5 weigh-ins and 10 complete valid food days; higher confidence typically needs 21 days, 6 weigh-ins and 14 valid days.
- A single change is capped at about ±150 kcal at medium and ±200 kcal at high confidence.
- If intake was not close enough to the plan, the system prefers to hold the target rather than punish low adherence with a more aggressive change.
AI Food, AI Coach and data
support toolsThe AI layer is not a laboratory measurement or medical diagnostic system.
- AI Food prepares a suggestion from text or a photo; the user reviews and can edit it before saving.
- AI Coach uses training, nutrition and progress context, but is not intended to replace medical care.
- The food system prioritizes the local AIFormNote catalogue and uses sources including Open Food Facts and USDA FoodData Central for remote lookup.
- A missing nutrient is not presented as a measured zero; provenance is tracked internally.
Directly grounded in established sources
- NASEM/DRI energy equations and Mifflin–St Jeor BMR.
- Protein ranges, broad loading ranges, the dose-response nature of training volume and the role of proximity to failure.
- Using frequency to distribute volume, allowing more rest when performance needs it, and the general value of an adequate warm-up.
- Moderate rates of weight loss or gain instead of extreme changes.
Our evidence-informed implementation
- Exact set bands by experience, the volume soft cap and 0.5 fractional credit for secondary sets.
- Exact readiness-score weights, color thresholds and fatigue-reduction decisions.
- 14/21-day windows, minimum data requirements, confidence tiers and ±150/200 kcal adjustment caps.
- Specific deload/ramp-in rules, exercise selection, supersets and meal-generator logic. These are practical rules — not claims that one scientifically “best” configuration exists.
Concrete rules currently used by the app
NASEM activity
Four categories: inactive, low active, active and very active. Production PAL boundaries are 1.53 / 1.68 / 1.85 for adults and 1.56 / 1.73 / 1.92 for ages 14–18. New selections map directly to the corresponding NASEM equation.
Rate of body-weight change
Default loss is ~0.5% body weight/week with a product ceiling around 1%. Default gain is ~0.25% with a ceiling around 0.5%. Deficit is capped around 25% of maintenance and surplus around 15%.
Weekly effective volume
Large-muscle conservative defaults are roughly 6–10 / 8–12 / 10–16 / 12–18 effective sets for beginner → professional; smaller muscles roughly 4–8 / 6–10 / 8–14 / 10–16. These are soft programming bands, not physiological laws.
RIR and frequency
Compound work is typically programmed at 1–3 RIR. Failure is not mandatory. Hypertrophy/general uses about two direct exposures per muscle per week as a practical default; strength may use 2–4 depending on training days and goal.
Calorie adaptation
The model separates completeness, validity and adherence. An isolated extreme entry can be marked suspicious only in the context of peer days; genuinely high-calorie days are not automatically clamped.
Readiness
Five subjective inputs are scored 1–5: sleep, energy, soreness, stress and motivation. Performance, volume change, RIR/failure exposure, cardio, deficit and workout density add context. Exact weights and thresholds are internal product heuristics.
Food data and reference databases
The current app ships a curated multilingual AIFormNote offline catalogue (5,666 records in the current source) and keeps provenance by source. Live remote lookup is enabled for Open Food Facts and USDA FoodData Central; additional reference tables are tracked as separately attributed sources/import packs under their respective licences.
Selected scientific sources
This is not an exhaustive bibliography. These are key consensus/review sources that correspond to principles present in the current implementation.
- NASEM (2023) — Dietary Reference Intakes for Energy
- Mifflin et al. (1990) — resting energy expenditure equation · PMID 2305711
- Morton et al. (2018) — protein supplementation + resistance training meta-analysis · PMID 28698222
- Pelland et al. (2026) — weekly resistance-training volume and frequency meta-regressions · PMID 41343037
- Robinson et al. (2024) — proximity to failure / RIR meta-regressions · PMID 38970765
- Schoenfeld et al. (2017) — low- vs high-load resistance training meta-analysis · PMID 28834797
- Singer et al. (2024) — inter-set rest and hypertrophy Bayesian meta-analysis · PMID 39205815
- Behm et al. (2016) — stretching and acute performance systematic review · PMID 26642915
- Fradkin et al. (2010) — warm-up and performance meta-analysis · PMID 19996770
- Helms et al. (2014) — evidence-based contest-prep nutrition review · PMID 24864135
- Iraki et al. (2019) — off-season bodybuilding nutrition review · PMC6680710
Important: evidence-based does not mean individually exact. Equations, population averages and training studies have uncertainty, and individual responses vary. AIFormNote is a fitness, nutrition and progress-tracking tool; it is not intended to diagnose or treat medical conditions.
FAQ
Common questions
Does AIFormNote really create a personalized training plan?
Yes. The generator uses your goal, experience, time, equipment, training environment and schedule instead of a single universal template.
Does it also set calories and macros?
Yes. It calculates recommended energy intake and protein, carbohydrate and fat targets from your profile, goal and activity. These are fitness/nutrition estimates, not medical advice.
Do I need AI or a Google account?
No. Core functions and local calculations work without generative AI and without an AIFormNote account. Google sign-in is optional for sync and backup.
What does RIR mean?
RIR means Reps in Reserve – an estimate of how many technically sound repetitions you could still perform before failure.
Where do I cancel my subscription?
You can manage or cancel your subscription in your Google Play account.
How is my data handled?
See the Privacy Policy and data-deletion page for details about processing and deletion.
AIFormNote
Training, nutrition and progress in one system.
Start with a personal plan, log what actually happens and follow what changes over time. No guaranteed-result claims – just your data, clear tools and practical context.