How To Use THE BOD App

How To Use THE BOD App

So you've subscribed to THE BOD App...

HOW EXCITING! We are so pumped to have you join #THEBODSQUAD and be part of an amazing, growing global community.

We have created this blog to help you navigate through the app, and use it to its full potential.

THE BOD App is full of functions we've designed from scratch to make your health and fitness journey as seamless as ever.

Keep reading to learn how to make the most of your new app!



Answering the macro questions

Once you've subscribed to THE BOD App, the app will take you through a series of questions to determine the best level for you and your goals. You'll need to answer questions like what your weight is and what activity level you are to be prescribed the appropriate program and meal plan.

Learn more about how to select the right level for you here >



Why is there no calories visible in the app, only macros?

This has been strategically designed to eliminate the confusion when calories and macronutrients don’t equate to zero at the end of the day. The focus for THE BOD is solely on macronutrients. If you are wanting to calculate the calorie intake for your own information, you can use the formula below:

Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fats = 9 calories per gram
Alcohol equals = 7 calories per gram

How do I add items to the grocery list?

At this stage, ingredients are able to be added to the grocery list from the RECIPE GLOSSARY and the current day you are on (exc. snacks). 

Please ensure you manually tick the items you'd like to add before hitting 'ADD INGREDIENTS TO GROCERIES'.

How do I calculate the calories based off the macros given to me?

Carbohydrates x 4 + Protein x 4 + Fat x 9 = CALORIES

How do I add my own recipes/meals into Flexible Dieting?

You can 'QUICK ADD' any recipes/meals. All you need is the macronutrient breakdown of the serving you will consume. 



How to do I adjust my current app subscription?

To change your subscription, i.e. upgrade from a monthly to yearly subscription or cancel your subscription, you can manage these settings at

If you subscribed within THE BOD App:

Go to settings > iTunes & App Store > Click your Apple ID > View Apple ID > Subscriptions and edit your subscription 

Please ensure you change or cancel your subscription at least 24 hours before the end of the current billing cycle. 


Why can't I restore my old programs/books using 'Restore Past Purchases'?

This feature applies only to in-app purchases such as recipe books located in the App Shop.


What is my activity level for the macro questions?

It's important when completing the initial question series that you are taken through when you first subscribe to answer as accurately as you can.

The question 'What is your current physical activity level?' is particularly important as it will reflect in your meal plan. Here's how to define your physical activity level:


"I don't exercise, most of my day involves sitting down."
No exercise and little physical activity throughout the day (desk job).

Lightly Active

"I lift weights or perform light aerobics 3-4 times per week."

Working on your feet throughout the day or engaging in a small amount of physical activity (walking, yoga, functional workouts, following the bod starter or exercising 3 to 4 times a week).

Moderately Active

"I weight train most day of the week."

Engaging in 4-5 strenuous weight sessions per week, following THE BOD Level 1 or 2. Desk jobs or day jobs on your feet including: teaching, retail and minding children. 


"I perform intense exercise almost everyday."

Engaging in 5-6 strenuous weight sessions per week. Additional workouts such as endurance running, swimming and functional workouts. Day jobs including physical therapists, personal trainers and palliative care nurses.

Very Active 

"I lead a very physically active lifestyle, exercise takes up most of my day."

Engaging in 5-7 strenuous weight sessions per week. additional workouts such as endurance running, swimming and functional workouts. Physically demanding day jobs including labourers and professional athletes.

What does 1RM mean?

If you’re following Level 2 or 3 of THE BOD female (or any male level), you would have noticed percentages across the board of your program.

 Here’s an example:

20 reps at 40% max
15 reps at 50% max
15 reps at 50% max
15 reps at 50% max

These percentages are a reflection of your 1 Rep Maximum (or 1RM for short). A 1RM is the maximum amount of weight you can lift for a single rep for an exercise. Often, the exercises tested for 1RMs include the squat, bench press, deadlift and overhead press.

You can learn how to test your 1RMs safely here >


Got any feedback, suggestions or questions for us?
Contact our support team at:


Want to join our global community?

Streamline your fitness experience and reduce app clutter while gaining access to 100+ recipes, expert advice and an active community.

Join THE BOD today >


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