FormaForma 360 guide
What every part of Forma does and how to use it, in plain words, with worked examples. Every example uses invented people and numbers.
Start here
What Forma is for, setting up, and a day with it.
- What Forma is for The idea in one page.
- The four tabs What lives where: Today, Train, Fuel, Progress.
- A day with Forma A simple rhythm that gives the coach what it needs.
- Setting up The first questions, and what each answer changes.
- Core and Power What is on your phone for everyone and what Power adds.
Eat
Logging food, targets and your week.
- Log food: search, scan or by hand Three ways to add a meal in seconds.
- Saved meals and repeating a meal Save a meal once and log it again with a tap.
- Change or remove an entry Fix a portion, move a meal, delete a mistake.
- Your day target, and why it moves How the calorie and protein target is worked out each day.
- Your week The weekly view and the weekly check.
- Supplements Track what you take and what it adds.
Train
Sessions, sets, the rest timer and your history.
- Today's session What the planner gives you and how to start.
- Log your sets Weight, reps and the next set, with no signal needed.
- The rest timer The timer, the Live Activity and the Lock Screen.
- Add, swap and reorder lifts Change a session to fit the gym you are in.
- Plate calculator Which plates to load for a target weight.
- Past sessions and reports Look back at what you did.
- Bring your workout history Import sessions from another app so progression starts from real numbers.
- Injuries Tell the planner what to train around.
Progress
Weight, body composition, strength and the Fitness score.
- Weight and the 7-day average Why one weigh-in means little and the average means a lot.
- Body fat and lean mass Reading body composition.
- Strength How your lifts are moving.
- Tape measurements Waist, chest, arms and what to compare.
- The Fitness score What goes into it and how to read it.
Coaches
The training and diet coaches and their messages.
- Your two coaches The training coach and the diet coach.
- Turn a coach on or off Use only training, only eating, or both.
- What messages to expect When Forma speaks and how to quiet it.
Forma Power
Garmin data, online AI help and Ask Coach.
- Garmin data Sleep, recovery and load from your Garmin in your plan.
- Online AI help Food photos and meal descriptions with your consent.
- Ask Coach Questions about your own numbers.
Your data
Backup, Apple Health, export, delete and privacy.
- iCloud backup and restore Your own private iCloud, and what to do if it is off.
- Apple Health What Forma reads and what stays on the phone.
- Export or delete all my data JSON and CSV, and a clean delete.
- Privacy: what stays where On the phone, in your iCloud, and what Power sends.
- About, and not medical advice What Forma is and is not.
Help
When something does not work.
- A barcode is not found What to do when the scanner finds nothing.
- Troubleshooting Notifications, iCloud, targets and food that will not scan.
Track it your way
Different ways to log food, judge progress and train, with worked weeks.
- Ways to log your food Search, barcode, by hand, saved meals, or a photo with Power: pick what suits you.
- Ways to judge progress Weight trend, body fat, tape, strength or the Fitness score: what each tells you and when it misleads.
- Ways to log training Live in the gym, import history, or fill in afterwards.
- A beginner's week An invented week with the numbers Forma works out.
- A cutting week Losing fat while keeping protein high.
- A gaining week Eating for muscle with a small surplus.