How to use Intake

What it does: Intake works out how much you should eat each day.

1. Open Intake.
2. Answer the questions: goal (lose, keep or gain weight), age, height, weight and how active you are.
3. Check the box to confirm you are 18 or older.
4. Tap Continue. Your daily calories and protein, carbs and fat appear on Home.

Tip: Change these any time in Profile → Goals.

What it does: Saves your logs online so you never lose them.

1. Go to Profile.
2. Tap Sign in or Create account.
3. Use Google or email and password.
4. Done — your diary now saves to your account.

Tip: Without an account, logs only live on this phone.

What it does: Everything else is optional.

1. Log everything you eat.
2. Log your workouts.
3. Weigh yourself a few mornings a week.

What it does: Shows how much you have eaten versus your goal today.

1. Open Home.
2. The big ring is calories. Full ring = goal reached.
3. The bars under it are protein, carbs and fat.
4. Swipe or tap the arrows at the top to see other days.

What it does: Your morning to-do list: targets, weigh-in and workouts.

1. Open Home.
2. Find the Today's plan card.
3. Do each item. For runs or cardio, type the minutes and tap Mark done.

What it does: Tracks how much you drink.

1. On Home, tap +8, +16 or +32 oz each time you drink.

What it does: A reward for landing close to your calorie and protein goal.

1. Hit your calories and protein for the day.
2. You get a Bullseye. Days in a row grow your streak.
3. Unlock badges at 7, 14, 30, 60 and 100 days.

What it does: Find a food by name.

1. Open Nutrition.
2. Tap the meal (Breakfast, Lunch, Dinner, Snacks).
3. Type the food name, like "banana".
4. Tap the right result, pick the amount, tap Log.

What it does: Log packaged food in one tap.

1. Open Nutrition.
2. Tap Scan a packaged food.
3. Point the camera at the barcode.
4. Check the numbers. Tap a number to fix it if wrong.
5. Tap Log.

Tip: Barcode scanning is free with no ads.

What it does: Reads the Nutrition Facts panel when there is no barcode match.

1. Tap Scan nutrition facts.
2. Take a clear, flat photo of the label.
3. Check the calories and serving, fix anything wrong, tap Log.

What it does: AI guesses the calories from a picture of your plate.

1. Tap Estimate a meal photo.
2. Take a photo of the food.
3. Review the guess and adjust portions.
4. Tap Log.

Tip: It is an estimate — weigh food when accuracy matters.

What it does: Type calories and macros yourself.

1. Tap Quick add calories & macros.
2. Enter the numbers.
3. Tap Log.

What it does: Re-log foods you eat a lot.

1. Tap the heart on any food to save it.
2. Open Favorites to log it again in one tap.
3. For home cooking, open My recipes, add every ingredient, set the number of servings and save. Log one serving any day.

What it does: Paste a recipe website and Intake reads the ingredients.

1. Open My recipes.
2. Paste the recipe link.
3. Check the ingredients and servings, then save.

What it does: Say what you ate.

1. Tap the microphone.
2. Say it, like "two eggs and toast".
3. Check the matches and tap Log.

What it does: One timeline of everything you ate and trained today, plus what you plan to do later.

1. Open Home and find Day planner.
2. Everything you already logged shows automatically.
3. To add food: choose Log as eaten (counts now) or Plan for later (does not count yet).
4. When you eat a planned food, tap Log as eaten on it.
5. Add a lift, cardio or walk with a time if you want meal-time suggestions.

Tip: Planned food never counts until you tap Log as eaten.

What it does: Tells you what to eat from food you already have.

1. Open Nutrition and tap the Smart Pantry square.
2. Add foods you keep at home and how many are left.
3. Tap Solve remaining.
4. Pick a suggestion that fits your leftover calories and macros. Logging it lowers your stock.

What it does: Shows the protein and carbs your workout needs.

1. Save a lifting workout.
2. For 3 hours a banner shows how much protein and carbs to eat.
3. Food you log counts toward it.

What it does: After 6 PM it shows how your day went and one food to finish strong.

1. Open Home after 6 PM.
2. Read the recap and pick the suggestion if you want.

What it does: Builds a shopping list.

1. Open Nutrition → Grocery List.
2. Add foods or generate from your plan.
3. Check items off in the store.

What it does: Restaurant meals that fit your remaining calories.

1. Open Nutrition → Dine Out.
2. Allow location or search a restaurant or cuisine.
3. Pick a restaurant and tap a meal that fits.
4. Tap Log.

What it does: Build your coffee order and see its calories.

1. Open Coffee Builder.
2. Pick the shop, drink, size, milk and syrups.
3. Tap Log.

What it does: Helps you stay on track away from home.

1. Profile → Travel.
2. Set your travel dates and what gym equipment you will have.
3. Follow the swaps it suggests.

What it does: Track your sets, reps and weight.

1. Open Workouts.
2. Tap Start workout.
3. Tap Add exercise and pick from the list.
4. Type weight and reps for each set and tap the set to complete it.
5. Tap Finish to save.

What it does: Tells Intake how hard each set was.

1. Tag a set as Warm-up, Normal, Drop or Failure.
2. RIR = reps you had left. 0 means you could not do another.

Tip: Warm-ups never count for records.

What it does: Celebrates a new personal record.

1. Lift more weight or more reps than ever before.
2. A gold medal appears right away.

What it does: Suggests your next weight and reps.

1. Complete a set.
2. A suggestion appears. Edit it if you want.
3. Tap Yes to use it or No to skip.

Tip: Turn off in Settings if you prefer.

What it does: Times rest and shows which plates to load.

1. Start the rest timer after a set.
2. Open the plate calculator and type the weight to see plates per side.

What it does: History and progress for each exercise.

1. Open Workouts → Lifts.
2. Tap a lift to see records, volume and the strength chart.

What it does: Week-by-week running programs.

1. Profile → Discover & train → Run plans.
2. Pick a plan (First mile is free).
3. Tap each run done as you go.

What it does: Bring your old workouts or nutrition history.

1. Export a CSV from your old app.
2. In Workouts tap Import workouts (or in Nutrition tap Import nutrition).
3. Preview and confirm.

What it does: Brings in runs and rides with maps.

1. Profile → Settings → Connected apps.
2. Tap Connect Strava and allow access.
3. Tap Sync now. Activities show in Workouts and Runner Hub.

What it does: Brings steps, active calories, workouts and heart rate from Garmin, Fitbit, Samsung and more.

1. Make sure your watch app shares with Health Connect.
2. In Intake: Profile → Settings → Health Connect.
3. Tap Connect and allow the permissions.
4. Your steps and burn show on Home. Data stays on your phone.

What it does: Adjusts your targets based on real results.

1. Open Coach.
2. Read your weekly report and suggestions.
3. Tap Apply only if you agree. Nothing changes on its own.

What it does: While losing weight, it watches your most important lifts so you get leaner without losing strength.

1. Set your goal to lose weight.
2. Open Coach and find Strength-Locked Cut.
3. Add 1–3 anchor lifts (like Bench Press, Squat, Deadlift).
4. Keep logging food and workouts.
5. It compares your last 2 weeks of strength to the 4 weeks before, plus your weight speed, and tells you one next move.

Tip: It needs about 10 logged days out of 14 before judging.

What it does: Stops one bad weigh-in from scaring you.

1. Weigh in a few mornings a week.
2. Coach shows your 7-day average.
3. If today is way off the average, it labels it as water or salt noise — the average is what matters.

What it does: Finds out if you are really stuck.

1. Open Coach.
2. Read the Plateau check card.
3. Follow the steps in order — logging first, then calories, then training.

What it does: Turns a body-fat goal into a goal weight and plan.

1. Open Coach → Body-fat goal.
2. Measure neck and waist (and hips for women) or type your body fat.
3. Enter your goal %.
4. Tap Use as my goal weight if you like it.

What it does: Chat with an AI coach that knows your logs.

1. Open Coach → Ask Coach.
2. Type any question, like "what should I eat for dinner?".

What it does: Your strength records, medals, weekly totals and streaks.

1. Profile → My Progress.
2. Scroll to see lifting records, volume, body trends and weekly totals.
3. Run maps and cardio totals live in Runner Hub.

What it does: Makes Coach blunt and strict. Only if you want it.

1. Profile → Settings → Athlete coaching.
2. Turn on Hardcore Mode.

What it does: A strict program: Mass, Shred or Lean Muscle.

1. Turn on Hardcore Mode.
2. Turn on Legend Protocol and read the warning.
3. Pick a path and training days.
4. Review the targets and tap Apply.
5. Follow the mission card on Home each day.

What it does: Each finished day you miss your plan can earn a strike. 3 strikes = back to normal mode.

1. A missed day asks you honestly if you failed.
2. Answer truthfully.
3. Sick or travelling? Tap Pause today before the day ends.

Tip: Strikes never touch your membership or delete data.

What it does: Share and compete with friends.

1. Profile → Discover & train → Community.
2. Pick a username.
3. Post, join groups, add friends or tap Challenge next to a friend.

Tip: Report or block anyone with the flag or block icon.

What it does: You both earn 30 Athlete days.

1. Profile → Gym partner.
2. Share your username.
3. When they sign up and log their first meal or workout, you both get the reward.

What it does: Unlocks Coach chat, Dine Out, Grocery List and more.

1. On Android, Profile → Upgrade.
2. Pick monthly or yearly and pay with Google Play.
3. To cancel: Google Play → Payments & subscriptions.

What it does: Phone alerts to log meals, weigh in or train.

1. Profile → Reminders.
2. Turn on the ones you want and set times.

What it does: Theme, focus, sound and vibration.

1. Profile → Settings.
2. Pick a theme and an Athlete focus. Turn sounds, vibration or keep-screen-on on or off.

What it does: Permanently removes your account and records.

1. Profile → Settings → Account → Delete account.
2. Type DELETE and confirm.
3. Cancel any Google Play subscription separately.