Why I built FORMA
Good fitness information has a way of hiding behind paywalls, sales pitches, and intimidating jargon. I built FORMA to change that: the tools that help you understand your body and train effectively should be free and open to everyone.
That idea shapes every decision here. I'd rather explain a formula than hide behind one, and I'd rather tell you a number is an estimate than dress it up as certainty. FORMA is here to support your training, not to sell you a fantasy.
What FORMA offers
Everything in one place, designed to actually be used:
- Interactive 3D muscle map to explore how your body moves and which muscles each exercise targets.
- Exercise library with step-by-step guides, muscles worked, common mistakes, and animated demos.
- Lock In, the plan builder that generates a personalized plan with matching nutrition targets from your goals, equipment, and schedule.
- 12 calculators (BMR, TDEE, 1RM, body fat, macros, and more), each built on a recognized, published formula, in metric and US units.
- Progress tracking, a community, and a gear guide to keep you moving forward.
All of it is free. An optional Premium removes ads and supports the project.
How your data is handled
The Lock In plan builder and progress tracking work best when you share personal details like your goals and body metrics, so it matters how that information is treated. Your account, workout, nutrition, and progress data are stored so they sync across your devices, and your personal information is never sold. Payments, if you choose Premium, are processed securely by Stripe; your full card details never touch FORMA.
You can request deletion of your account and data at any time. For the full picture of what we collect and why, see our Privacy Policy.
Honest about what FORMA is
FORMA covers health, so we try to be plain about both our methods and our limits. Our calculators rely on recognized, published formulas rather than numbers we invented, and we name each one so you can look it up. Our exercise demos use public-domain images so we can show form openly and fairly.
We are also honest about what FORMA is not. It offers general fitness information, not medical advice, and it is not written or reviewed by medical professionals. Where a formula has limits, we say so. Where a result is an estimate, we call it an estimate. For any medical concern, or before starting a new program, please consult a qualified professional.
Meet the founder
FORMA was created by Rab Nawaz, a first-time founder building the platform because he believes quality fitness tools should be free and accessible to everyone, not locked behind subscriptions or aimed only at people who already know the lingo. FORMA started as a simple idea: gather the calculators, guides, and planning tools that genuinely help people train, make them accurate and easy to use, and give them away. There is no big team or backstory to dress up here, just a clear mission and a commitment to building something honest and useful. Rab is not a medical professional, which is exactly why FORMA leans on established, published formulas and points you to a professional for anything medical.
How FORMA stays accurate
FORMA's calculators use recognized, published formulas you can look up yourself: Mifflin-St Jeor for BMR and TDEE, Epley for one-rep max, the US Navy method for body fat, Boer for lean mass, Devine for ideal weight, and Karvonen for heart-rate zones. Naming the source is the point, so the methodology is verifiable rather than a black box. Exercise demonstrations use public-domain images from the free-exercise-db project, which are free to share and verify. Content is corrected and updated continuously as the platform improves. FORMA provides general fitness information, not medical advice, and is not written or reviewed by medical professionals. Spotted an error? Email support@formabuild.net and it will be fixed.
Frequently asked questions
Is FORMA really free?
Yes. FORMA's core tools, including the exercise library, 3D muscle map, the Lock In plan builder, and 12 calculators, are free to use. An optional Premium removes ads, raises the daily limit on AI features like Food Scan from 3 to 50, and supports the project. No feature is locked behind it.
Are FORMA's calculators accurate?
The calculators use recognized, published formulas such as Mifflin-St Jeor for BMR and TDEE, Epley for one-rep max, and the US Navy method for body fat. They give informed estimates, and every formula has limits, so results are presented as estimates rather than absolute truths.
Does FORMA give medical advice?
No. FORMA provides general fitness information and is not written or reviewed by medical professionals. It is not medical advice and is not a substitute for a doctor. For any medical concern, injury, or before starting a new program, please consult a qualified healthcare professional.
Who is behind FORMA?
FORMA was created by Rab Nawaz, a first-time founder, on a simple mission: make quality fitness tools free and accessible to everyone. He is not a medical professional, so FORMA relies on established, published formulas and transparent methods rather than invented authority.
How is my data handled, and how do I get in touch?
Your account, workout, nutrition, and progress data are stored so they sync across devices, and your personal information is never sold; full details are in our Privacy Policy at /privacy. For questions, corrections, or account deletion, email support@formabuild.net.