Top Up: Protein Coach

Build muscle without a food scale. Top Up is a protein and calorie coach for people who lift. Instead of weighing and scanning everything, you log a meal in three taps with your hand as the measure – and every evening Top Up tells you how close you are and exactly how to top up. THE EVENING VERDICT • See at a glance whether you're short on protein or calories today • Get a concrete top-up, e.g. "200 g cottage cheese + oatmeal with milk (+35 g protein, ~430 kcal)" • Optional evening summary as a notification LOG IN THREE TAPS – NO SCALE • Tap what's on your plate: chicken & meat, fish, eggs, quark & yogurt, protein shake, beans & tofu, pasta, rice, pizza and more • Size it with your hand: a palm of meat, a fist of pasta, a cupped hand of yogurt, a thumb of butter • "Same as yesterday", recent meals and favourites • Shown as ranges, because portions are estimates TARGETS BASED ON RESEARCH • Protein: 1.6 g per kg of body weight per day – where extra muscle gains level off in a meta-analysis of 49 randomised trials (Morton et al., British Journal of Sports Medicine, 2018). Choose 2.2 g/kg for extra margin. • Calories: resting burn (Mifflin–St Jeor) × an activity factor from your training days, plus a modest surplus to build muscle (+10 %) or for a lean bulk (+5 %) • Every number is explained in the app, with sources APPLE HEALTH & APPLE WATCH (PREMIUM) • Your calorie target follows what you actually burn: resting energy plus active energy from Apple Watch or any other source in Apple Health • Only part of the measured active energy is counted (75 % by default), because wrist devices often overestimate it • Optionally save each meal's energy and protein to Apple Health PRIVATE BY DESIGN • No account, no login • Your data stays on your iPhone – no servers, no ads, no tracking • Apple Health is read only with your permission, and the data never leaves your iPhone TOP UP PREMIUM Free forever: logging, daily targets, reminders, the evening verdict, the last 7 days of history, 2 favourite meals and 1 extra top-up idea a day. Premium adds: • Apple Health: a calorie target from what you actually burn, and meals saved to Health • Full history with 30- and 90-day averages and weekly trends • Unlimited favourite meals • Unlimited "Another idea" suggestions Top Up Premium is a monthly or yearly auto-renewing subscription. Eligible new subscribers get a 7-day free trial. Payment is charged to your Apple Account when you confirm the purchase, or when the free trial ends. The subscription renews automatically unless it is cancelled at least 24 hours before the end of the current period, and your account is charged for the renewal within the 24 hours before the period ends. Manage or cancel anytime in your Apple Account settings. Top Up gives general nutrition estimates for healthy adults. It is not medical advice. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://alexanderbergqvist.com/integritet/ Support: https://alexanderbergqvist.com/top-up/