BlokFitt Manual

1. Quick start

BlokFitt has two screens you'll use every day:

• Today — the active day's plan and meal log.
• Plans — where you build the plan that drives Today.

Today shows whatever Plans says for the current weekday. Build there, eat here.

2. Install to home screen

BlokFitt works in any browser, but installing it as an app gives you full-screen launch from your home screen and offline access — no app store needed.

iPhone / iPad (Safari)

1. Open diet.blokfitt.com in Safari (not Chrome — iOS only allows installs from Safari).
2. Tap the Share button (square with up-arrow) at the bottom.
3. Scroll and tap Add to Home Screen.
4. Tap Add. The icon appears on your home screen.

Android (Chrome)

1. Open diet.blokfitt.com in Chrome.
2. Tap the menu (three dots, top right).
3. Tap Install app (or Add to Home screen).
4. Confirm. The app installs and the icon appears on your home screen.

Desktop (Chrome / Edge)

1. Open diet.blokfitt.com.
2. Look for the install icon in the address bar (small monitor with a down-arrow).
3. Click Install.

Once installed, BlokFitt opens in its own window with no browser bar, and continues to work even with no internet connection. Your data stays on the device.

3. Tracking meals

Today is where you log what you ate. The day's rings fill as macros are logged.

The Today screen

• Macro rings at the top — one per macro (Protein / Carbs / Fat), filling toward your daily target.
• Meal cards — one card per meal from your layout. Tap a card to open the meal.

Inside a meal

The header shows the meal's target vs logged for each macro (e.g. 37 / 37P). Below it, every food you've added appears as a row:

• Name and kcal on the first line.
• P / C / F pills with the macros for this portion.
• Grams field with − and + buttons that adjust by 5g.
• RAW / COOKED toggle — appears only for foods where it matters (rice, pasta, etc.). Switches how the grams you typed are interpreted.
• × to remove the food from the meal.

Over-target indicator

When you exceed a macro, the pill collapses from 54 / 49C to +5C — so being over is obvious at a glance, with the amount over right there.

Adding food

Tap Add food at the bottom of the meal. Search across the built-in catalog and your own foods, combos, and recipes. Pick one — it's added with a default portion you can adjust with the +/− buttons.

4. My Foods, Combos & Recipes

Your personal library. Three tabs:

Foods

Single ingredients. The built-in catalog lives here alongside any custom foods you create. To add a custom food: name + macros per 100g (protein, carbs, fat, fiber). Optionally a unit name (e.g. "egg" with 50g/unit) so portions can be expressed as ~2 eggs instead of just grams.

Combos

A bundle of foods you eat together regularly — for example "breakfast bowl" = oats + milk + banana + protein powder. Adding the combo to a meal adds every item at once. Edit the combo later and every meal using it updates.

Recipes

Like combos, plus cooking-weight handling. Define the raw ingredient amounts; the recipe knows the total cooked weight; you can serve any portion size from it and the macros stay accurate. Use recipes when raw → cooked transformation matters (stews, sauces, baked goods).

When to use which: Foods for single items, Combos for repeat groupings, Recipes when raw vs cooked weight matters.

5. The three building blocks

A complete day plan is made of three independent pieces. Each one stands alone and can be reused across days.

Calorie target

Your daily kcal goal. Numbers only.

Macro split

How that calorie total is divided between protein, carbs, and fat. Percentages must add to 100.

Meal layout

How many meals per day, and how the day's macros are distributed across them. Each meal gets its own percentage of the day's total.

All three are required for a complete day. Missing any one and the day is incomplete.

6. Day Profile — bundle of all three

A Day Profile bundles one target, one split, and one layout into a single named setup — for example "Training" or "Rest".

Once a profile is assigned to a weekday, switching that day's whole plan is one tap. Without profiles, you'd assign target, split, and layout to each weekday individually.

Three ways a weekday can be planned

• Day Profile — bundled target + split + layout.
• Individual blocks — assign target, split, layout separately.
• Zone Profile — preset from the Presets tab, sized to your frame.

Day Profile takes priority when both a profile and individual blocks are assigned to the same day. Zone Profiles are mutually exclusive with the other two.

7. Assigning to weekdays

Every card in Plans has a row of day pills (Mo–Su). Tap a pill to toggle that card for that weekday. Highlighted pill = assigned.

The same card can cover any combination of weekdays. Edit it once and every assigned day updates.

8. Zone Profiles

A shortcut for picking your daily plan. Based on the Zone diet's block system.

How blocks work

One block = 7g protein + 9g carbs + 3g fat ≈ 91 kcal. A day is a number of blocks chosen for your frame.

• Small Female ≈ 10 blocks/day ≈ 910 kcal
• Medium Female ≈ 11 blocks/day ≈ 1001 kcal
• Large Female, Small/Medium/Large Male — scaling up from there.

Using a preset

1. Open Plans → Presets tab.
2. Pick the preset matching your frame.
3. Use day pills to assign it to weekdays.

Zone Profiles replace any Day Profile or individual blocks on the same day — they're mutually exclusive.

9. Week rotation

By default, your plan repeats every week. If you want to alternate — heavy week / deload week, bulk week / cut week — turn on week rotation in Settings.

Each week in the cycle has its own day-pill assignments. Pick the active week in the Plans header to edit a different week.

Today follows whichever week is currently active by ISO week number, so the rotation runs on its own once set up.

10. Settings

Open from the gear icon on Today.

Language

English or Dansk. All labels, copy and food names translate.

Theme

The Default theme plus a handful of alternatives — Pea Soup, Moleskine, Wes Anderson, HUD, Blueprint, Gameboy, Mono Light, Mono Dark. Cosmetic only; no behaviour changes between themes.

Macro glyphs

When on, a small shape (●▲■) appears next to each P/C/F pill. Useful if you can't reliably tell the colour-coded macros apart — the shapes give you a colour-blind-safe second cue.

Week rotation

Enable, set cycle length, label each week. See Week rotation.

Data

Backup, Restore, Share link, Clear all data. See Backup, restore & sharing.

11. Backup, restore & sharing

Your data stays on your device. The app never sends it anywhere. These buttons let you move it on your terms.

Backup

Exports a single JSON file containing everything — foods, combos, recipes, plans, meal log, settings. Save it to Files, iCloud, Drive, or email yourself a copy.

Restore

Imports a backup file. Replaces your current data — confirm before running. Older backup formats still load.

Share link

Creates a URL containing your plan setup (profiles, targets, splits, layouts — not your meal log). Send it to a friend; they open it; they get the plan. Their meals and personal foods stay theirs.

Clear all data

Wipes everything on this device. Used to start fresh or if you're handing the device on. Back up first if you might want anything back.

Back up regularly. Browsers can clear site data without warning (low disk, manual privacy reset, etc.). A backup file is your only recovery — there is no cloud copy.

12. Common flows

Set up your first plan

1. Open Plans.
2. Create a calorie target.
3. Create a macro split.
4. Create a meal layout.
5. Create a Day Profile that bundles the three.
6. Tap day pills (Mo–Su) on the profile to assign it.

Add a rest-day plan

1. Create a second Day Profile with a lower target.
2. Assign rest days (e.g. Sa, Su) to it. Those days flip off the training profile automatically.

Run a 2-week rotation (e.g. heavy / deload)

1. Settings → enable Week rotation, set length to 2, label weeks.
2. In Plans, select Week 1 and assign profiles.
3. Switch to Week 2 and assign different profiles.

Try a Zone Profile instead

1. Plans → Presets tab.
2. Pick a preset sized to you.
3. Assign weekdays via day pills. (Replaces any profile or individual blocks on those days.)

Save a recurring meal as a Combo

1. My Food → Combos → New.
2. Add each food and its portion.
3. Name it. Next time, add the combo to a meal in one tap.

Move BlokFitt to a new phone

1. On the old phone: Settings → Backup. Save the file to iCloud / Drive / email.
2. On the new phone: install BlokFitt to the home screen (see section 2).
3. Open Settings → Restore. Pick the backup file.

13. Troubleshooting

The app feels stuck on an old version

Pull-to-refresh on Today, or close the home-screen app and reopen. Updates land automatically on next launch when online.

A day shows the wrong rings or kcal

Open Plans and check that weekday's day-pill assignments. Highlighted pill = assigned. Empty rings means nothing's assigned for that day.

Search isn't finding a food I added

Custom foods show up in search alongside built-ins. If a food still doesn't appear, check that you actually saved it (My Food → Foods tab).

Backup file won't import

Confirm the file came from BlokFitt's Backup button and isn't truncated (file should end with }). Files modified by other apps may fail to parse.

I want to start over

Settings → Clear all data. Back up first if you might want anything back.

Stuck on something not listed? Email — see contact below.

14. Contact

Found a bug, have a suggestion, or want to share feedback? Get in touch:

Email BlokFitt