Basal Metabolic Rate
The energy your body uses to keep you alive. Muscle mass, body size, age, and health all influence this largest part of daily calorie use.
The T.E.F. Method
Build a body that keeps up with your life.
Training, nutrition, habits, and coaching built around the schedule you actually have. Every week you log teaches the next one something useful.
No account required. Ten preview messages. Start with the question already on your mind.
Training you can repeat
Nutrition you can live with
Coaching that remembers the work
Training
A week built from work you can finish
Food
Meals, macros, and the list to buy them
Follow-through
One honest record of what happened
Start where you are
One question. One useful next move.
Calculate a starting point, choose a workable structure, learn the method, or ask the coach. Pick the tool that matches the decision in front of you.
Best place to start
Ask the fitness question you keep carrying around.
Use ten preview messages to work through a training, nutrition, or consistency problem. No polished prompt required.
Ask your questionSet the directionInteractive
01
Nutrition QuizCalculate a transparent starting calorie and macro estimate from your real inputs.
02
Meal Plan QuizMatch a practical meal structure to your schedule, goal, and cooking routine.
03
Workout Program QuizChoose a training structure that respects your time, equipment, and experience.
Build the foundationImmediate PDF access
04
T.E.F. PlaybookLearn how BMR, NEAT, EAT, and food processing shape daily energy use.
05
30 High-Protein RecipesUse reviewed recipes with estimated macros and repeatable instructions.
06
Supplement Decision GuideUse evidence, safety, quality, and cost to make a better buying decision.
True Standard FitnessMethod foundation
Understand what moves the scale. Then stop guessing.
T.E.F. stands for Thermogenic Efficiency Formula. It puts baseline metabolism, daily movement, planned exercise, and food processing on the same page.
Get the free T.E.F. PlaybookNon-Exercise Activity Thermogenesis
Walking, standing, chores, fidgeting, and every other movement outside formal exercise. This is the daily activity most plans overlook.
Exercise Activity Thermogenesis
The energy used during planned training, running, classes, and sports. Exercise matters, but it is only one part of the full equation.
Thermic Effect of Food
The energy required to digest, absorb, and process food. Protein has the highest thermic effect, which is one reason it matters so much.
Inside the app
The app remembers what the week taught you.
Your workouts, meals, check-ins, photos, goals, and coaching history stay together. You spend less time explaining where you have been and more time deciding what comes next.
One record. No weekly reset.
The useful parts of the week stay together, so your next question starts with more than a blank chat box.
Workout history Connected
Nutrition log Connected
Weekly check-ins Connected
Goals and preferences Connected
Progress you can measure.
Follow the week, log the session, and keep the inputs that future programming depends on.
Week 1Week 5
Nutrition without another disconnected app.
Plan meals, log food, track macros, and keep grocery lists close to the training goal they support.
142gProtein
210gCarbs
68gFats
Review the week without grading yourself.
Check-ins and logged activity show what held, what slipped, and what deserves the next adjustment.
Week complete
Review ready
Human coaching behind the system
Meet Tyler and Leslie, co-owners and coaches.
True Standard Fitness was built from two personal transformations and years spent coaching people in the real world. The app organizes the work. Tyler and Leslie add judgment, accountability, and human review when a member chooses that level of support.
Owner and head coach
Tyler lost more than 40 pounds, rebuilt 40 pounds of lean muscle, and has spent six years in the personal training industry.
40+Pounds lost in his own transformation
40Pounds of lean muscle rebuilt
6 yearsWorking in personal training
Co-owner and coach
Leslie lost more than 80 pounds, rebuilt 15 to 20 pounds of muscle, competes in powerlifting, and has trained hundreds of clients.
80+Pounds lost in her own transformation
15 to 20Pounds of muscle rebuilt
HundredsClients trained in person
How the week works
Do the work. Record the truth. Build a better next week.
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01
Follow today's plan
Your workout and nutrition tools live in the same member experience.
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02
Log what happened
Completed sessions, meals, habits, progress, and check-ins keep the record honest.
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03
Make the next call
The app and AI Coach use that history to guide the next week and answer more useful questions.
The TSF App
The full system, without the usual pile of separate tools.
Free access stays focused on basic food logging. The paid app unlocks AI Coach, workout programming, meal planning, macros, check-ins, community, progress tools, and courses where included.
$47/ month
or $247 / year
Member feedback
Approved reviews from real members.
Only reviews approved and featured by the True Standard Fitness team appear here.
Straight answers
What people usually want to know first.
Start with the free coach, use the app on your own, or talk through a higher-support option. The next step should match what you actually need.
Can I try the AI Coach without an account?
Yes. The public preview gives you ten messages for one real fitness question. No account is required to start.
Does using a free tool create an app account?
No. A free tool submission may save your information so we can deliver the result and follow up based on your choices. An app account is created only through an explicit registration or purchase flow.
What does T.E.F. mean here?
T.E.F. means Thermogenic Efficiency Formula. It is the True Standard Fitness framework for understanding the main parts of daily energy use before deciding what to change.
Is the app only for workouts?
No. Training, nutrition, habits, check-ins, progress, and coaching context live together so the next decision starts with a clearer picture of your week.
Can I work with a real coach?
Yes. The app can stand on its own, and higher-support coaching is available when you want human review, accountability, and judgment around the plan.
Is this medical advice?
No. True Standard Fitness provides fitness education, planning, and coaching support. It does not diagnose or treat medical conditions, and it does not replace care from a qualified health professional.
Ask the coach
Ask one real fitness question. See what a useful answer feels like.
The public AI Coach preview gives you ten messages to work through the question before you log in.