captain — AI Fitness Coach: Macros, Meal Plans & Training

Everything in one app

Built around the way your body actually changes

Every number is computed by the engine and checked before it reaches you. The AI never guesses your macros — it explains them.

Today

Your day, in a single glance

Remaining calories, live macro rings and a coach insight that tells you exactly what today's training and fueling should look like. No spreadsheets, no guessing.

Adaptive remaining-calorie target from your real logging
Protein, carbs & fat rings tuned to today's load
One-tap logging for food, workouts and weight

Today dashboard with remaining calories and macro rings

Coach

A coach that knows your numbers

Ask anything and get a straight, personal answer grounded in your real plan — it can even propose changes you confirm before anything moves.

AI coach chat answering a nutrition question

Carb-cycled meal plan with daily kcal and meal breakdown

Fuel

Carb-cycled meal plans

High-carb on training days, lighter on rest days — automatically. Swap any ingredient and the macros instantly re-sum.

Insights

See where this plan is taking you

Body composition trended over time, with a realistic end-of-plan projection built from your own data.

Progress screen with body composition chart and end-of-plan projection

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Halal & dietary-aware

A curated dish library that respects your diet — every meal fully editable.

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Adaptive TDEE

Targets recalibrate from your real logging — clamped so a bad week can't derail you.

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Log your way

Add food by search, photo, voice or barcode — whatever's fastest in the moment.

Set up once

From intake to coaching in three steps

01

Tell us about your body

A quick guided intake — age, metrics, goal and preferences. Optional body-fat from a smart scale sharpens your targets.

02

The engine builds your plan

Deterministic TDEE, macros and a guarded training program — validated for safe volume and deloads before you ever see it.

03

Coach, log, adapt

Log your days and the plan recalibrates. Your AI coach explains every change and keeps you moving toward the goal.

Follow-through

Your coach doesn't ghost you

Every coaching app is there on day one. The question is who's still there in month three, the week life gets in the way. A human coach with a full roster moves on to the new signups. An engine doesn't get bored, doesn't forget, and has no other clients.

Day 3

Quiet? We notice.

Stop logging and captain knows within a day — not because you opened the app, but because you didn't.

Day 7

Your plan is waiting

No guilt-trip, no streak shaming. One message, one small thing to do, and you're back in.

Day 14

A real way back

Two weeks off doesn't mean starting over. The comeback protocol rebuilds your volume from where your body actually is now.

Month 3

Still here

Your targets are re-derived from three months of your own data — the point where most coaching has long since gone silent.

Flagship intelligence

Three things no ordinary tracker can do

Premium features that turn data into foresight.

Digital Twin

Project your body, weeks ahead

A living model of your weight and body-fat trajectory at your current pace, near-perfect adherence, and typical adherence — so you can see the payoff of consistency before it happens.

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Cycle-aware coaching

Nutrition and training that adapt across the menstrual cycle — energy, cravings and recovery accounted for, not ignored.

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Recovery & readiness

Training-load and recovery signals flag when to push and when to back off, so progress compounds instead of stalling.

Why it works

The math is deterministic. The AI just explains it.

Most "AI fitness apps" ask a language model to invent your calories. captain does the opposite. A pure, fully tested engine computes your TDEE, macros and training loads. Claude receives those finished numbers and turns them into a plan you'll actually follow.

PreciseEvery target is computed, not improvised — and unit-tested against real coach plans.

GuardedPrograms pass a validation pass for volume jumps and mandatory deloads.

AdaptiveAdaptive TDEE recalibrates from your logging, clamped so a bad week can't crater your targets.

YoursAI personalizes exercise selection and meals — never the underlying load or macros.

Your datametrics · logs · scale

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EngineTDEE · macros · progression

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AI coachexplains · motivates

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Your planprecise · personal

Loved by people who hate guesswork

Results you can actually feel

4.9 average · 2,400+ athletes coached

I stopped guessing my macros and the carb-cycling just… works. Down 6 kg in 14 weeks and my lifts went up, not down.

M Marcus T.Cutting · Pro member

The Digital Twin sold me. Seeing where my plan actually lands in 26 weeks keeps me consistent on the days I'd normally quit.

L Lena R.Recomp · Elite member

It's the first app that explains why the numbers change. Feels like a real coach in my pocket, minus the monthly invoice.

J Jonas K.Muscle gain · Pro member

Plans

Start free. Upgrade when you're ready to go all-in.

Free

$0/forever

Everything you need to dial in the basics.

Deterministic macros & calorie targets
Food, workout & weight logging
Daily dashboard & macro rings
Basic progress tracking

Get started

Pro

$12/month

The full adaptive coaching experience.

Everything in Free
Carb-cycled AI meal plans
Guarded AI training programs
AI coach chat
Adaptive TDEE & insights

Start Pro free

Elite

$24/month

Flagship intelligence for serious results.

Everything in Pro
Digital Twin projections
Cycle-aware coaching
Recovery & readiness signals
Priority AI coach

Go Elite

Questions, answered

Everything you're wondering

How accurate are the calorie and macro numbers?

Every target is computed by a deterministic engine — TDEE, macros and training load are pure, unit-tested formulas, calibrated against real top-tier coaching plans. The AI never invents your numbers; it only explains them. As you log, your targets adapt to your actual results.

Does captain replace a human coach?

It gives you the structure, math and day-to-day guidance a great coach provides — adaptive macros, progressive training and an AI that answers questions in context. For medical, rehab or sport-specific needs, it's a complement to a professional, not a substitute.

What's the difference between Free, Pro and Elite?

Free covers deterministic macros, logging and your daily dashboard. Pro adds carb-cycled AI meal plans, guarded AI training and the coach chat. Elite unlocks the flagship intelligence — Digital Twin projections, cycle-aware coaching and recovery signals.

Can I cancel anytime?

Yes. Start free with no card required, upgrade when you're ready, and cancel in a tap — you keep access through the end of your billing period.

Is my health data private?

Your data is yours. It's used only to compute and personalize your plan, never sold. Wearable and health-app integrations are opt-in, and you can export or delete your data at any time.

Does it work for women's training and nutrition?

Yes. Elite includes cycle-aware coaching that adapts nutrition and training across the menstrual cycle — accounting for energy, cravings and recovery instead of ignoring them.

The AI coach that adapts to your real data — not a generic plan.