How it works
Three habits. One answer every week.
A protein range that fits your body and your appetite
Your range is sized to your body, how fast you're losing and whether you train. It uses the ranges in current guidance, including the 2025 joint GLP-1 nutrition advisory, and adjusts the weight used if your BMI is 30 or more.
On days you can barely eat, it splits the target into smaller portions and suggests quick foods that add 15 to 25 g at a time. No weighing every meal, no foods you have to cut out.
Try the free calculatorA low-appetite day
≈ 117 g
- BreakfastGreek yogurt with berriesabout 20 g
- Late morningTwo boiled eggsabout 12 g
- LunchChicken or tofu saladabout 30 g
- AfternoonProtein shakeabout 25 g
- DinnerSalmon, rice and greensabout 30 g
Strength sessions you can actually keep doing
Each session takes about 30 minutes and covers the big movement patterns: a squat, a push, a pull and a hinge. Plans start with bodyweight or light dumbbells and work at home or in a gym.
Weights only go up when your last session shows you're ready, and they hold steady in weeks when you're eating very little. Health guidelines recommend muscle-strengthening activity on at least 2 days a week, so that's where plans begin.
Full body A
4 exercises · about 30 min · home
- Goblet squator sit-to-stand from a chair3 × 10
- Push-upwall, bench or floor3 × 8
- One-arm rowdumbbell or resistance band3 × 10
- Hip hingeRomanian deadlift or glute bridge3 × 10
A weekly check: muscle kept, or at risk
No single number can separate fat loss from muscle loss. So every week Dyadfit reads three signals together: your weight trend (a weekly average, not daily swings), your strength from session to session, and a body-composition trend if you use a smart scale.
You get one verdict, how confident the app is in it, and the one thing to change next week. Smart-scale body fat is treated as an estimate, because it can be well off for an individual reading.
Weight trending down, strength holding or rising. Keep going.
Mixed signals, like a stalled lift in a heavy week. One small tweak.
Weight dropping fast while strength slides. Slow down and top up protein.
What Dyadfit won't do
- Tell you what medication to take, or how much
- Push crash diets or extreme calorie cuts
- Hand you a rigid meal plan you have to follow
- Diagnose conditions like sarcopenia. It's not a medical device
- Treat a smart-scale body-fat reading as a precise measurement
Planned connections
- Apple HealthWeight, steps and workouts, iPhone first
- Smart scalesAny scale that syncs with Apple Health
- Apple WatchActivity and workout data
- Health ConnectWhen Android arrives
In development · not yet available
Questions
How it works, answered
How will the app know if I'm keeping muscle?
It looks at your weight trend, your strength from session to session, and a body-composition trend from a smart scale if you have one. No single number is perfect, so the weekly check combines them and tells you how confident it is.
I've never lifted weights. Is that a problem?
Not at all. Plans start with bodyweight or light dumbbells and short sessions, and only get harder when your last session shows you're ready.
Do I need a gym or a smart scale?
No. Home plans work with a pair of dumbbells or just your bodyweight, and a regular scale is enough to start. A smart scale adds a body-composition trend, which is an estimate, so it's one signal among several.
Does Dyadfit give medical advice?
No. Dyadfit is a nutrition and training app. It never tells you what medication to take or how much. Keep your doctor or clinician in the loop about diet and exercise changes.
Protect the body you're working for.
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