The app opens on Today. The date sits at the top — use ‹ and › to move between days, and ↩ Today to jump back. Everything you log attaches to the day shown, so if you're catching up on yesterday, move the date first.

The bar along the bottom is the main navigation: Today, Journal, Move, Word. The row above it holds Settings, Pantry, Supps, Plan and Lists.

Sign in first. Tap the cloud icon at the top right and sign in with Google. This backs your data to the cloud and lets you use the app on more than one device. Without it, everything lives only in the browser you're using.

Install it. On your phone, use your browser's "Add to Home Screen". It then behaves like a normal app.

Tap + Add Meal on Today, name it (Breakfast, Lunch, Snack, or anything you like), then add foods to it. There are several ways in, and they all end at the same place — a portion screen where you set the amount.

Search — type a food name. Your own pantry and custom foods come first, then the USDA database. Short, plain terms work better than long product names: "chicken breast" beats "organic boneless skinless chicken breast fillets".

Barcode — tap the scan button. On Android and desktop it uses the live camera; on iPhone choose Photo / iOS and take a picture of the barcode instead. Products come from Open Food Facts and the USDA branded database.

✏️ Enter from label — photograph a nutrition label and the AI reads the numbers off it. Always check what it filled in before saving; labels photograph badly at an angle.

Recent meals — browse things you've logged before and re-add them whole. Fastest option for a meal you eat often.

Recipes — a saved recipe drops in as a single item with its nutrition already worked out.

Portions. On the portion screen, pick a unit and an amount. If a food has its own units from a label — slices, chips, scoops, a serving — those appear at the top of the list and use the real weight from the package. Everything else uses a standard conversion table.

Every meal gets a fuel type automatically, from its fat and carb totals. The idea is to keep fats and carbs separated rather than eating both together at the same meal.

Anything that doesn't fall cleanly into one of those is sorted by which fuel supplies more calories.

CF is not a failure — it's a real category for maintenance meals. It just isn't the everyday pattern the method is built around.

Off is different. It's the one type the app never assigns for you: you mark it yourself when you ate off-plan. Marking a meal off keeps its type no matter what you edit afterwards, so it stays honest.

The strip on Today shows how the current run is going:

• Days — days you genuinely tracked. A day counts once it passes 1,200 kcal, or when you confirm a lighter day yourself in the Journal.
• Meals — on-plan meals on those tracked days.
• Partial — days you logged something but not enough to count, or marked as untracked.
• Off days / off meals — only what you marked off yourself.

Days you never opened the app don't appear anywhere. They aren't counted against you.

To start fresh without losing anything, go to Settings → Report & Backup → Runs & Counters and choose Archive this run & start fresh. The counters reset to today and the finished run is kept as a card with its final numbers. Nothing is deleted — every meal stays in your history and in reports. There's an undo if you change your mind.

The Pantry is the food you actually keep. Adding something here makes it show up first when you search, so your regulars are always a tap away.

Add from a database search, a barcode, or by hand. Items are sorted into categories automatically, and you can star favourites.

Custom foods are for anything the databases don't have — a family recipe, a supplement shake, something homemade. Enter the nutrition once and it behaves like any other food.

When you create a custom food, tell it how the package is measured — "11 chips = 28g", "3 slices = 63g". Those become units on the portion screen and use your real numbers instead of the app's estimates.

Recipes live here too. Build one from ingredients, set how many servings it makes, and log it by the serving.

Add each supplement in the Supps tab: name, how many you take, the form, the dose, and a note for anything that matters about timing — "2 hrs away from coffee", "with food".

Under Show on Today, tick the blocks where you take it — Morning, Afternoon, Evening, or any block you've made. It then appears in those blocks on the Today page with its dose and note, ready to tick off. Something taken twice a day can go in two blocks.

Ticking it off on Today records it exactly as logging it from the Supps tab does, so your supplement history stays complete either way.

To change the shape of the day, go to Settings → Daily Schedule & Supplements. You can rename blocks, add more, and move them up and down so they sit between the right meals. Meal slots work the same way — they appear on Today before anything is logged, and tapping one starts that meal.

You can also type a one-off item straight into a block for something you don't track as a supplement.

Start and end dates on a supplement are respected — a course that's finished drops out of your blocks on its own.

Plan is for deciding meals ahead of time. Build a week, fill days with recipes or individual foods, and see the macros before you cook rather than after.

A planned day can be copied onto your actual log when you eat it, so planning doesn't mean entering everything twice. You can also work the other direction and turn a day you already logged into a plan to repeat.

Past weeks are kept, so a week that worked can be reused instead of rebuilt.

The Journal holds everything about a day that isn't food: sleep, energy, mood, stress, water, coffee, sunlight, symptoms, headaches, bowel movements, blood pressure, resting heart rate, glucose readings, cycle day and phase, medications, and free notes.

Two settings here change how a day is counted:

• Day Status — confirm a day under 1,200 kcal so it counts as properly tracked, or mark a day as untracked so it doesn't distort your averages.
• Off-plan day — marks the whole day off, separately from individual meals.

Your eating window (first and last meal) is picked up from your log automatically, so fasting length needs no extra entry.

Move covers lifting and cardio.

Routines are reusable workouts. Build one from exercises, then start it as a guided session that walks you through each exercise and records sets, reps and weight as you go.

Quick log skips the template when you just want to record what you did.

Cardio is logged separately with its own duration and intensity.

Workouts written elsewhere can be pasted in and the app will pull out the exercises rather than making you retype them.

An active workout shows a bar on the Today page so you can get back to it.

Word is Bible reading. Choose a plan — whole Bible, New Testament, Old Testament, Gospels, Psalms, Torah, Prophets, Wisdom Books — and it tracks chapters as you finish them.

Read in the app and mark chapters done, or just tick off reading you did elsewhere. Notes can be attached to any chapter.

A calendar shows the days you read, and a streak counts consecutive days. A verse also appears on the Journal page.

Lists gathers the practical things: a to-do list, a grocery list that can link to your pantry, a find list for things you're looking for, prayer requests with a way to mark them answered, medications, and kids — children with their own supplement tracking.

Google Calendar can be connected here to see events alongside everything else.

Settings → Goals & Tracking Mode sets what the Today rings measure. You can track by fuel type in the THM style, by carb limit, or by macro targets — whichever matches how you're eating right now.

Set calorie, fat, carb and protein targets, or a straight carb limit. The rings and bars on Today follow whatever you choose.

Nutrient Reference explains what each nutrient does and which foods supply it, if you want to read around a number you're seeing.

Settings → Report & Backup builds a report over any date range. Choose which sections to include and how much meal detail you want — full, foods only, summary, or minimal — then print it or save it as a PDF. It's built to be readable by a doctor.

Days under 1,200 kcal are marked and excluded from the averages, so a few light days don't drag your numbers down. You can include one deliberately by confirming it in the Journal.

Imported health data. Export a PDF from Dexcom Clarity, Oura or Natural Cycles and load it here. The app pulls out the numbers and writes a plain-language summary of what it sees. Up to ten of each are kept.

An AI wellness summary can be added to a report, reading across your food, journal and imported data together.

Cloud sync. Signed in, your data backs up automatically. If a device is missing history, use Pull cloud copy to this device. If you're certain the device in front of you is the good copy, use Force-push this device to cloud — that one overwrites the cloud, so be sure.

When the cloud holds more than the device you're on, the app will not overwrite it. You'll be offered a restore instead.

Download full backup (.json) saves everything to a file. Worth doing before any big change. It captures more than the cloud copy does.

Device storage. Browsers cap what a site can store. The bar shows how much you've used. If it fills, Compact stored data tidies the numbers without deleting anything. If a device ever does run out, changes keep syncing to the cloud and a red banner tells you.

Easy Mode is a stripped-back version for someone who wants a simple calorie and steady-glucose view without the rest. Turn it on in Settings. Everything else stays exactly as it was underneath — ⚙ Full Mode switches back.

A number looks off. Open the meal and check the portion — the unit matters as much as the amount. Tap a food to change it.

Search can't find something. Try fewer words. Search matches whole words, so a typo will miss. If it's a product you eat often, add it to your Pantry or make it a custom food and it'll be first from then on.

A device is missing data. Don't log anything on it. Use Pull cloud copy to this device first.

Buttons don't respond. Usually storage. Check the banner at the top and the storage bar in Report & Backup. It also happens in private browsing windows, where saving is blocked entirely.

Supplements aren't showing on Today. The daily schedule has to be switched on — Settings → Daily Schedule & Supplements.