Your whole fitness.
The all-in-one fitness app.
Log sets, reps, weight and muscles worked. Scan meals, review calories and macros, and keep steps and body weight beside your training history.
What you can track in FitnessLi
Record workouts, meals, steps and body metrics. Use the parts that match your routine, at home or in the gym.
Workout Tracking
Log sets, reps, and weight for every exercise: strength, cardio, stretching, and yoga. Finish a workout and see your total volume and muscles worked. Works at home or in the gym.
Muscle Visualization
See exactly which muscles each exercise targets with detailed SVG anatomy maps. Primary and secondary muscles highlighted.
Training Programs
Structured routines: Push/Pull/Legs, Full Body, Upper/Lower. Auto-generated plans tailored to your goals: bulk, shred, or maintain. For home or gym.
Progress Tracking
Log body weight, track BMI, count steps, and set fitness goals. Review changes across weekly and monthly history.
Video Demonstrations
Watch exercise demos with proper form cues. Learn the right technique for every movement in the library.
Exercise Library for Everyone
Explore 2,300+ strength, cardio, yoga, and stretching exercises. Filter the library for women, men, or all exercises and train with clear form cues.
Nutrition Tracking
Track calories, protein, carbs, and fat. Set daily macro goals for bulking, shredding, or maintaining. Water intake included.
Meal Plans & Diets
Follow daily meal plans built from 900+ recipes and diet libraries, including Keto, Mediterranean, and more.
Weight-Loss Goal
Set a goal weight and FitnessLi calculates a daily calorie target from your profile. Review and adjust the target as your weight changes.
Apple Health Sync
Keep workouts, nutrition, weight, and steps in sync with Apple Health automatically.
AI Food Scanner
Take a meal photo and AI returns an estimate for calories, protein, carbs, and fat. Or scan a barcode to look up nutrition facts across 4.5M+ food records.
Free step challenges with friends & family
Create an invite-only walking challenge, set a shared daily goal and stay consistent together. Social step challenges are free in FitnessLi.
Streaks & Gamification
Track daily streaks, earn badges, and review health insights. Reminders and goals show how consistently you log and train.
Your training, as recorded
See the active plan, today's workout, completed sets, training time and streak in one view.
Free Fitness Calculators
Free fitness calculators: work out steps, distance, calories and daily targets. Every calculator runs in your browser: no sign-up, no data sent anywhere.
Steps to Calories Calculator
Walking 10,000 steps burns roughly 300–500 calories for most adults, about 410 for a 70 kg person at a brisk pace. The exact figure depends on your body weight, stride length and walking speed, because calories burned scale with how much mass you move and how long you keep moving it.
Steps to Distance Calculator
For an average adult, 10,000 steps is roughly 7.2 km or 4.5 miles, and one kilometre takes about 1,375 steps. Your own figure depends almost entirely on stride length, which is close to 0.41 times your height, so a tall walker covers the same distance in noticeably fewer steps.
Daily Step Goal Calculator
Most adults get the bulk of the health benefit somewhere between 7,000 and 9,000 steps a day, not at 10,000. This calculator adjusts that range for your age, current activity and goal, then builds a four-week plan that raises your average gradually rather than all at once.
Calorie Deficit Calculator
A calorie deficit means eating less energy than you spend. Work out what you burn in a day, then subtract 250–500 calories: that produces roughly 0.25–0.5 kg (0.5–1 lb) of weight loss per week. Larger deficits are not proportionally better and cost more lean muscle.
Latest articles
Calories & Energy
A calorie is a unit of energy your body spends to breathe, move, and think, and takes in from food. Learn how calories work and how many you need each day.
Protein
Learn how protein supports muscle repair, enzymes, and overall health, how much you need each day, and which foods offer high-quality protein for meals.
iPhone Steps Not Updating? 8 Fixes
iPhone steps not updating in Health or your step app? Eight fixes, most likely first, for sync, Background App Refresh, Low Power Mode and stuck widgets.
iPhone & Apple Watch Steps Don't Match? Here's Why
iPhone and Apple Watch showing different step counts? Learn why they disagree, how Apple Health de-duplicates your daily total, and which device to trust.
Available in 44 languages
Choose the language you use for training, nutrition and progress tracking.