BlokFitt Manual

How to set up your plan — calorie targets, macro splits, meal layouts, day profiles, and weekly rotation.

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.

Today screen showing macro target rings and meal log
Today — your daily plan and meal log.
Plans screen showing day profiles, targets, splits and layouts
Plans — where you compose your setup.

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. 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.

Calorie target form with kcal value field
Calorie target form.

Macro split

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

Macro split form showing protein, carbs and fat percentages
Macro split — protein / carbs / fat percentages.

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.

Meal layout form showing meals and macro percentages per meal
Meal layout — meals and per-meal macro share.

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

4. 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.

Day profile form bundling target, split and layout
Day Profile form — pick one of each block, give it a name.

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.

5. 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.

Day pills Mo to Su on a calorie target card showing weekday assignment
Day pills — tap to assign a card to a weekday.

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

6. 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.

Settings screen with week rotation toggle and cycle length
Settings — enable rotation, pick cycle length (2–52 weeks), label each week.

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

Week selector header showing active week label
Week selector — switches which week's assignments you're viewing.

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

7. 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.)

8. Contact

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

Email BlokFitt