Forma
Browse the guide

Guide › Start here

Setting up

The first questions, and what each answer changes.

Setting up is four screens the first time you open Forma. It collects the few numbers the calculations need, then shows your plan before you commit to anything.

It is not a sign-up. There is no account. Your data stays on this phone, and nothing is created until you tap Start my first day on the last screen.

When to use it

  • You installed Forma and want to get to your first day.
  • You want to know why each question is asked before you answer it.
  • You are moving phones and want to restore a backup instead of starting fresh.

Step by step

  1. What are you aiming for? Choose one: Lose fat, Hold where I am, or Build.

- Not sure? Choose Not sure yet: Forma starts you at maintenance and suggests a goal once you log a body-fat reading. - Setting up a new phone instead? Tap Restoring a backup? here before you continue.

  1. Continue to Your numbers. First set Units to kg · cm or lb · ft. Then set your Height and Weight with the wheels.

- Rather than move the weight wheels yourself, tap Use Apple Health to fill it in from Health, or I'll weigh in later.

  1. Set your Birth date with the wheel and choose Sex: male or female.

- A note on the screen explains why they are asked: Birth date and sex are used for the metabolism formula and your body-fat ranges only. - The Continue button stays dim until every answer is filled in, and the reason shows in words on the screen. Forma is for ages 13 to 100.

  1. On How many days can you train?, tap the number of lifting days a week you want to aim for: 2, 3, 4, 5 or 6.

- Not sure? Pick what you can keep up; it adjusts to what you actually do. - If you would rather move on, tap Skip for now (4 days).

  1. If you only want the eating coach, open I only want the eating coach on this screen and switch on Eating coach only.

- Training days are then skipped, and your calories use your normal daily activity.

  1. Tap Show my plan. The last screen, Here is your plan, shows today's calories as a big number with protein, carbs and fat just under it, plus your first session after that.
  2. Tap Start my first day when you are ready.

- To see the working first, open How we worked this out. - To change an answer, tap Edit. Your answers are kept. - To change which coaches are on, tap Only want one coach?

When you tap Start my first day, three things happen: your profile and settings are saved, the weight you set becomes your first weigh-in, and the 14-day free trial starts. Before that point, closing the app loses nothing.

Good to know

>

More questions arrive when they are useful, not all at once. A training-style card comes with the first open of Train, a reminders card waits until after your first check-in, a one-line note about the trial shows on the first day, and a card about Forma Power appears from day 4 of the trial unless you dismiss it. Dismiss or answer each one; none of them blocks anything.

Everything you gave can be changed later in Settings. Your goal is under Profile & goal, and whether one or both coaches are on is under Coaches.

Something unclear or missing? Write to and say which page.