All guides
Guides
Short, screenshot-led walkthroughs for everything Koach does - in English and Hebrew.
Getting started
- Get started with KoachSign in and finish the setup wizard to get your goal, plans, and daily targets in place.
- Set your goalsChange your weight goal and see the daily calorie and macro targets it produces.
- Install Koach on your phoneAdd Koach to your home screen on iPhone or Android so it opens like a normal app, full screen, with no browser bar.
Nutrition plans
- Create a nutrition planSet up a new meal plan with a name and, optionally, daily macro targets.
- Build out your mealsAdd meals to a plan and fill each one with foods.
- Add meal alternativesGive a meal two or more interchangeable food options.
- Manage your nutrition plansActivate, edit, archive, or delete plans from your Nutrition plans list.
Logging & foods
- Log a mealTrack what you actually ate today against your active plan.
- Find foodsSearch the food database or your own custom foods when logging or building a plan.
- Add a custom foodAdd your own food with its nutrition values when it is not in the database.
- Edit a custom foodUpdate the name, nutrition values, or serving of a food you added.
Workout plans
- Create a workout planSet up a named plan with a training split, ready for you to add exercises to each day.
- Add exercises to a dayFill a training day with exercises and set the sets, reps, and rest each one targets.
- SupersetsLink two exercises in a day so they train back-to-back as one superset.
- Manage your workout plansRename, activate, archive, and delete workout plans from one list.
Training
- Run a workoutStart a session, log sets against your plan targets, and finish with a summary.
- Search the exercise libraryFind exercises by name, narrow by muscle group or equipment, and watch demo videos.
- Add a custom exerciseAdd an exercise the library doesn’t have, with its muscles, equipment, and a demo video.
Progress
- Do your weekly check-inLog this week's weight and body measurements so your progress history stays complete.
- Add progress photosAttach optional photos to a body check-in to track visual changes over time.
- Read your progressFind your weight trend, body check-in history, before/after comparisons, and daily activity in one place.
Coach & integrations
- Switch from Excel and WhatsAppMove your coaching into Koach in stages, without a weekend of data entry and without dropping a client mid-program.
- Invite a traineeSend an invite link so a new client can connect their account and choose exactly what to share with you.
- Manage a traineeSee exactly what a connected client has shared with you, edit their plans where they have allowed it, and know how to end the connection.
- Connect ChatGPT, Claude, or GeminiGive an AI assistant read access to your training and nutrition data, and let it write and edit your plans for you.
Calculators
- BMR calculatorEstimate the calories your body burns at rest, and see exactly which numbers that estimate came from.
- TDEE calculatorEstimate the calories you burn on a normal day, once training, work and everything else is counted.
- Macro calculatorTurn a daily calorie budget into grams of protein, fat and carbs.
- One-rep max calculatorEstimate the heaviest single you could lift, from a set you already completed.