Our mission
Good fitness information has a way of hiding behind paywalls, sales pitches, and intimidating jargon. FORMA was built to change that. We believe the tools that help you understand your body and train effectively should be free and open to everyone, whether you are stepping into a gym for the first time or chasing a new personal record.
That mission shapes every decision we make. We favor clarity over hype, transparency over authority claims, and accuracy over engagement tricks. FORMA is here to inform and support your training, not to overwhelm you or 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.
- AI Workout 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.
Most of it is free. An optional Premium plan supports the project for those who want a little more.
How we handle your data
The AI Workout 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 we do not sell your personal information. Payments, if you choose Premium, are processed securely by Stripe, and we never see or store your full card details.
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 we keep FORMA 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. Our content is created to be accurate and kept up to date as we improve the platform (last updated June 2026). FORMA provides general fitness information, not medical advice, and is not written or reviewed by medical professionals. Spotted an error? Email support@formabuild.net so we can correct it.
Frequently asked questions
Is FORMA really free?
Yes. FORMA's core tools, including the exercise library, 3D muscle map, AI Workout Builder, and 12 calculators, are free to use. There is also an optional Premium plan for people who want to support the project and unlock a little more, but the essentials stay free for everyone.
Are FORMA's calculators accurate?
Our 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, but every formula has limits, so we present results 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 we do not sell your personal information; full details are in our Privacy Policy at /privacy. For questions, corrections, or account deletion, email support@formabuild.net.