BRFO Coach

BRFO

LET'S GET YOU SET UP

YOUR NAME

AGE

BIOLOGICAL SEX

ARE YOU PART OF AN IVF JOURNEY?

CURRENT WEIGHT (lb)

Optional — syncs from your Withings scale once connected.

HEIGHT

YOUR GOAL

TARGET WEIGHT (lb)

WORKOUTS PER WEEK — a starting point

This is just a starting point — nothing here is locked in. Your calories, macros, and training will adjust as your goals firm up and you talk to your coach.

CUT Oura: — · HR: —

COACH

TODAY'S CONTEXT

Weight

204.0 lb

—

Body Fat

25.8%

—

Muscle

143.7 lb

→ preserve

Fat Mass

52.7 lb

−11 lb to goal

Body Composition · Withings

Goal Progress · 200 lb @ 12% BF

Weight204 → 200 lb

Body Fat25.8% → 12%

Weight · This Month

Today · Calories

/ 1900 kcal target

1900

remaining

PRO

0/185g

CARB

0/120g

FAT

0/65g

Recovery · Oura

Readiness

Sleep

HRV ms

goal ≥60ms

😴 OURA SLEEP NEED from Oura app

Training Location

COACHED SESSION

Rest Timer

Auto-show rest countdown after each set

CALORIES TODAY

1900 remaining

Macros

PRO

0/185g

CARB

0/120g

FAT

0/65g

💧 0 / 3.0 L

⚡ Quick Add TAP TO LOG

No favorites yet — star a meal to add it here

Today's Meals

No meals logged yet

Supplements

TAP TO LOG

Hey! I'm your BRFO Coach — I've got your biometrics, recovery, workouts, and nutrition targets loaded.

Ask me anything: what to eat, how hard to train today, or what your trends mean.

🏆 Achievements

🏆 ULTIMATE GOAL

200 lb @ 12% BF

Weight

Body Fat

🍽 NUTRITION & DIET

Diet focus / approach

Foods to avoid — the coach will NEVER suggest these (allergies, dislikes, bloat)

DAILY KCAL

HYDRATION (L)

PROTEIN (g)

CARBS (g)

FAT (g)

Both coaches read these values on every message.

🍎 APPLE HEALTH IMPORT

Backfill steps, workouts, weight & HRV from your Apple Health export ZIP

🍎 LOG APPLE ACTIVITY

Upload or paste your Apple Fitness summary. The date is read from the screenshot automatically.

● Great ● OK ● Low ● No data 🏋 Workout

TAP THE GRAPH TO SEE DETAILS FOR THAT DAY

● Weight ● Fat Mass ● Muscle ● Body Water -- Goal 200lb

Best Weight

— lb

—

Best Fat Mass

— lb

—

Avg HRV

— ms

all time

Days Logged

—

Training Summary

Import Data

Import your existing BRFO JSON files to populate full history.

📁

Tap to import BRFO JSON files

Apple Health Import

Health app → profile picture → Export All Health Data. Upload the export.zip exactly as Apple gives it to you (or the export.xml from inside). Imports the last 180 days of workouts, steps, distance, flights, body weight, HRV and resting HR. For ring totals only, the History page's ZIP import is much faster.

🍎

Tap to upload export.zip

Streams the file — large exports can take a few minutes

Export Backup

Coach Chat

Review your full coach transcript or clear it. Recent history is kept on this device and synced to the cloud.

My Kitchen

Link pantry items to this food so the app can track ingredient depletion when you log it.

MANUAL ENTRY

Track in pantry Save to My Foods

INGREDIENTS — tap amount to edit

MACROS — updates as you adjust

KCAL

PROTEIN

CARBS

FAT

Save adjusted amounts as new default

Save as new variant →

These pantry items were used. Tap Update to deduct them.

MACROS — edit if you changed amounts

KCAL

PROTEIN

CARBS

FAT

DIET & FOODS TO AVOID

🏋️ Coached-session requests — standing instructions your live workout coach follows every session (ask the coach to add these, or edit here)

🏋️ Equipment max loads — the heaviest each piece goes, so the coach never programs a weight you don't have (it'll add reps instead at the ceiling)

🌶️ Flavor profile — so the coach seasons food to your taste, never bland (heat level, flavors you love, hard nos, sodium limits)

🌸 CYCLE TRACKING

Track your menstrual phases (logged by you, backed up by your Oura body-temp) so the app and coach can factor them in. Optional.

START OVER

Wipe this account's profile, goals, and progress and restart setup from scratch. Can't be undone.

Log a session with your trainer so the coach can build on it and progress you.

EXERCISES (optional — helps the coach progress you)

Tell the coach how you're doing — it'll adjust your plan and training around it.

HOW ARE YOU FEELING TODAY?

TODAY'S NOTE (optional)

ONGOING INJURIES / LIMITATIONS (saved to your profile)

Upload multiple Oura screenshots at once — readiness, trends, resilience, cardiovascular age, body clock. Claude reads every number and your coach gets the full context.

📸

TAP TO ADD SCREENSHOTS

multiple images supported · drag & drop

SERVING SIZE

TIME LOGGED

+ ½ Quest Protein Coffee Drink

+45 kcal · 5P · 2.5C · 1.5F

MACROS (auto-scales with serving)

KCAL

PROTEIN

CARBS

FAT

Take or upload a photo of your meal — Claude will estimate the macros.

📷

Tap to take photo or choose from library

Add screenshots from Apple Fitness — summary, heart rate, rings, anything. Claude reads them all together.

TIP: COPY A SCREENSHOT ON YOUR PHONE → TAP PASTE

Customize what's available to you — Coach uses this for every workout recommendation.

✈️

Traveling / Away from gym?

Disable environments Coach shouldn't suggest.

ADD TEMPORARY EQUIPMENT

E.g. "hotel gym cable machine", "resistance bands (traveling)"

NOTE
Changes save to your profile and sync across devices. Your default equipment is always preserved — this only adds temporary overrides.

Tell Coach what you're thinking — it'll check your stats and give you a full plan.

🏁

—

⌚

Did you use your Apple Watch?

Log the workout summary for calorie + HR data.

Getting your post-workout plan…

MANUAL ADD

❄️ Frozen

SERVING INFO (from the nutrition label)

Add container(s)

MACROS PER SERVING (optional)

KCALPROTEINCARBSFAT

DIETARY FIBERSUGAR ALCOHOL

EXPIRATION DATE (optional)

🧾 INGREDIENTS (for allergen detection)

⚠ Allergen flag

Mark anyone this ISN'T safe for — use this for allergens that aren't on the label (e.g. sulfites). The coach will never suggest it for them.

FOR (shared kitchen)

Amount on hand: servings

MACROS PER SERVING (optional)

DIETARY FIBERSUGAR ALCOHOL

EXPIRATION DATE (optional)

🧾 INGREDIENTS (for allergen detection)

⚠ Allergen flag

Manually mark anyone this ISN'T safe for — use this for allergens that aren't on the label (e.g. sulfites). The coach will never suggest it for them.

Wrongly flagged? Confirm it's actually SAFE for someone to clear the auto-warning:

🍳 COOKING INSTRUCTIONS (optional)

AS PREPARED (if it differs from the dry/packaged macros)

Add the item photo and its nutrition label — Claude extracts name, serving size, and macros automatically.

📦 ITEM PHOTO

📷

Tap to add

🏷 NUTRITION LABEL

📷

Tap to add

➕ MORE VIEWS (optional — ingredients, barcode, etc.)

Upload a photo or PDF of your grocery receipt. Claude will extract food items and add them to your pantry.

🧾

Tap to upload receipt (photo or PDF)

NETWORK

—

QUEUE

—

USER

—

TODAY LOCAL

—

CLOUD ROW (TODAY)

tap FETCH to load

WRITE → READ TEST

Press RUN to test end-to-end write.

📜 CHAT ARCHIVE

0 messages

🧠 COACH MEMORY

Persistent across sessions · Injected into every message

ADD A MEMORY MANUALLY

💡 Coach also auto-saves key info from your conversations. You can also say "remember this" or "remember this: [text]" in the chat.

BRFO · Day —

BRFO · Workout

BRFO · Nutrition

BRFO · Coach

BRFO · Goals

BRFO · History

BRFO · Food