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 Thermogenic Efficiency Formula
Your training should get smarter every week.
True Standard Fitness brings workout programming, meal planning, macro tracking, and an AI Coach into one connected app. It uses your logged sessions, meals, and check-ins as context.
No account required. Enter your details once to open the public preview.
Week-by-week programming
Meal planning and macros
AI Coach with member context
TSF App
Product preview
Good morning
Today's standard
Upper body strength
4 movements focused on measurable progression.
At a glance
Live context
3/4
Training
142g
Protein
7.5h
Recovery
AI Coach
You recovered well, so today's heaviest work stays first while energy is highest.
Weekly guidance
Logged sessions keep the next week informed.
Workout progression
Built from logged sessions
Nutrition
Meals, macros, and grocery lists
Full context
One record across the whole app
True Standard FitnessMethod foundation
Understand the four ways your body burns calories.
T.E.F. stands for Thermogenic Efficiency Formula. It shows how your baseline metabolism, daily movement, formal exercise, and food processing work together.
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 most plans forget.
Your workouts, meals, check-ins, photos, goals, and coaching history live together. The AI Coach can respond with the member context already in view.
One record. No starting over.
Every useful signal stays connected, so your next question does not begin from 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
Use the week instead of judging the week.
Check-ins and logged activity create useful context for guidance, patterns, and the next round of decisions.
Week complete
Context ready
Human coaching behind the system
Meet Leslie, 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. The app organizes the work. Human coaching adds review and judgment when a member chooses that level of support.
Read Leslie's story80+Pounds lost in her own transformation
15 to 20Pounds of muscle rebuilt
HundredsClients trained in person
How the week works
Do the work. Keep the data. Make the next decision better.
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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
Use the context
The app and AI Coach use that history to guide the next week and answer better 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.
Ask the coach
Ask one real fitness question. See the difference context can make.
The public AI Coach preview gives you ten messages to test the experience before you log in.