Point your camera at your plate
Snap or upload a photo of any meal — FORMA's AI identifies each item, estimates the calories, protein, carbs and fat, and scores the meal out of 10 for your goal: cutting, maintaining or bulking. Fix anything with one tap before it lands in your log.
Scan your first meal →Free · 3 scans a day · sign-in required
Form coaching that watches every rep
Film any lift from your phone and FORMA's AI watches your form in real time — counting reps, scoring each one, and telling you exactly what to fix. It all runs on your device, so your video never leaves your phone.
Try Form Check →
Your plan adapts to your life
Most apps hand you the same workout whether you slept eight hours or four. FORMA reads your sleep, stress and schedule, scores your readiness, and reshapes today's session so it matches the energy you actually have. Rough night? It programs lighter. Feeling fresh? It pushes you.
- ✓A 0–100 readiness score from your sleep, stress and how busy your day is
- ✓Today's workout auto-adjusts — full session, lightened, or active recovery
- ✓Your week reshuffles on a recovery day, so you never lose progress
Tap any muscle. Master it.
An interactive map of the human body — explore 22 muscle groups, front and back, and instantly see the best exercises to train each one.
Chest
The pectoralis major drives pressing, pushing and hugging motions. A strong, full chest anchors upper-body power and posture.
Primary function
Shoulder flexion, horizontal adduction and internal rotation of the arm.
Best exercises
100+ exercises with step-by-step guides — or tap a muscle above to explore by body part.
An entire fitness studio in one app
Training plans, nutrition tracking and recovery tools in one place, whether it's your first workout or your five hundredth.
No gimmicks, no strings attached
Genuinely free
The whole app — AI plans, the 3D muscle map, every calculator, meal planning and tracking — is free. Premium removes ads and raises the daily Food Scan cap.
Private by design
The Form Check runs entirely on your device using your camera — the video never leaves your phone or touches a server.
Built in the open
Made by one independent developer who ships improvements every week and reads every piece of feedback.
Guides & gear that actually help
Free, no-fluff fitness guides and honest gear picks — a good place to start.
How to Start Working Out: A Complete Beginner's Guide
A complete beginner's guide to starting a workout routine: mindset, picking a plan, gym vs home, nutrition basics, progressive overload, and your first 4 weeks.
Beginner Workout Plan: Full-Body, 3 Days a Week
A simple, effective 3-day full-body beginner workout plan with exact exercises, sets, reps, and a weekly layout. Free, no equipment guesswork needed.
How Much Protein Do You Need to Build Muscle?
Build muscle with 1.6-2.2g of protein per kg of bodyweight daily. Learn the exact numbers, timing, best sources, and how to hit your target every day.
Progressive Overload Explained (and How to Apply It)
Progressive overload means gradually increasing training demands so muscles keep adapting. Learn the methods, a simple weekly plan, and how to track progress.
Push/Pull/Legs vs Upper-Lower vs Full-Body: Which Split Is Best?
Push/Pull/Legs vs Upper-Lower vs Full-Body compared. See which split fits your training days, goals and recovery, plus a days-per-week decision table.
How Long Does It Take to Build Muscle?
How long does it take to build muscle? Realistic timelines for beginners vs experienced lifters, how much you can gain per month, and how to track real progress.
Best adjustable dumbbells for home
Our tested, honest pick — pros, cons and who each one is for.
Best protein powders for beginners
Our tested, honest pick — pros, cons and who each one is for.
Start free
The whole app is free — workouts, the 3D muscle map, calculators, nutrition and tracking. Premium removes ads, raises your daily Food Scan limit from 3 to 50, and helps support a solo builder.
Free
- Full exercise library + 3D muscle map
- Lock In — personalized workout plans
- Every fitness calculator
- Meal planner, recipes & tracking
- Life-Load adaptive readiness
Premium
- Everything in Free — always free
- No ads, anywhere
- Support a solo indie builder
- Early access to new features
- Priority on feature requests
Coach
- Everything in Free
- Coach dashboard
- Unlimited clients
- One-tap program assignment
- Client analytics & messaging
Frequently asked questions
Everything you need to know about FORMA — the free AI fitness platform.
Is FORMA free?
Yes — FORMA is 100% free with no paywall. Almost every tool works without an account; Food Scan is the one exception (a free account, to prevent abuse of the AI). Premium removes ads and raises the daily Food Scan cap.
What is FORMA?
FORMA is a free AI fitness platform. It builds personalized workout plans, has an interactive 3D muscle map with 106 exercise form guides, a meal planner, 12 fitness calculators, and Life-Load — a daily readiness score that adapts your workout to your sleep, stress and schedule.
Do I need to create an account to use FORMA?
No. You can use Lock In, the 3D muscle map, the calculators and almost everything else without signing up. Food Scan is the one tool that needs a free account, and an account also saves your progress across devices.
What does Lock In do?
Answer a few questions about your goal, equipment and schedule, and FORMA builds a personalized weekly plan in seconds. You can swap any exercise, and the plan fits your available days and gear.
How many exercises and calculators does FORMA have?
FORMA has 106 exercise guides across 22 muscle groups with step-by-step form, 12 fitness calculators (TDEE, macros, one-rep max, body fat and more), and 40 macro-checked recipes.
Does FORMA work on mobile, and is there an app?
Yes. FORMA runs in any browser and installs as an app (PWA) on phones and desktops, works offline for the tools, and is available in 14 languages.