Everything else in Koach - your nutrition plan, your workout plan, your daily targets - comes out of one short setup wizard the first time you sign in. This walks through every step, and how to skip the ones you'd rather fill in later.
1. Sign in
On the sign-in screen, tick the health data consent checkbox (Koach processes your weight, measurements, and similar details to run the app) and tap Sign in with Google. There's no email/password option - Google is the only sign-in method.
The wizard opens on a short welcome screen, Let's get you set up. Tap Let's go to start answering. Six numbered steps follow, and every answer in them already has a sensible default filled in - the only thing Koach genuinely needs from you is your sex.
2. Tell us your goal
Choose Lose weight, Maintain weight, or Gain weight. Maintain is preselected. Losing or gaining shows four weekly-rate chips (0.25-1 kg/week) with 0.5 already chosen - this is what your daily calorie target is built around.
3. Tell us about you
One screen with everything the calorie-needs calculation runs on: sex (two chips, the one answer with no default), birth year and birth month (no day - it never changes the result), height and weight, each with a minus and a plus button so you can adjust without typing. As soon as you pick a sex, the line under the title shows the daily calorie target your current answers produce, and it updates with every tap.
Your weight is saved as today's check-in when you finish setup - it's the same weight log you'll use every week from the Progress tab afterward.
4. Set your training frequency
Pick how many days a week you can train (2-6); 3 is preselected. Koach shows the one plan it recommends for that frequency, marked Recommended - that is the whole screen, so accepting it is a single tap. Want something else? Change plan opens the full list of templates underneath, and the one you pick stays selected.
5. Review your starter meal plan
A first day of meals is built around the calorie and macro targets from your answers so far - protein, carbs, fat, and total calories, each with a running total against its target. Don't like an item? Swap it for another in the same category by picking directly from the list on the item, or remove it with the × - both show an Undo for a few seconds, and Reset to suggestion puts the whole plan back.
6. Create your plans
The wizard's last step is Your plan is ready: your daily calorie target as one big number, your protein/carbs/fat under it, and the two plans about to be created (your workout template with its days per week, and your meal plan with its meals). Create my plans is the button at the bottom of that screen - it's the last thing you tap inside the wizard, not something you'll find in the app afterward. Tapping it generates your workout and nutrition plans, finishes setup, and hands you three short guides before you land on the dashboard.
When it goes wrong
- I don't want to answer everything right now. Every step after the welcome screen ends with a link that keeps the answers already on screen and moves on, so you never end up with a blank profile: Use defaults on the goal, about-you and training steps, Use suggestion on the meal plan, and Finish setup on the last screen. You can change your goal, body details, and plans later from Settings and the Nutrition/Workout tabs.
- "Create my plans" failed. The screen shows which parts succeeded and which didn't. Tap Retry to redo only the failed parts, or Continue anyway to enter the app now and create the rest later.
- I already finished onboarding - why does it keep showing? It won't: opening the setup wizard again after finishing redirects straight to your dashboard.