Free · protein only · no calorie counting
The protein tracker and workout planner that fits on one screen
Trainory is a free protein tracker for people who lift. Open it, see today's workout and how many grams you still need, log both in a few taps, and close it again.
Starts with a training week matched to your goal and a shared list of protein-rich foods for how you eat. Change anything.
Monday
Push
5 exercises
52.7 g to go
My plan
- Breakfast24.8 g
- Lunch26.5 g
- Snack16 g
- Dinner24 g
Protein, not calories
Set a daily target in grams. Your usual meals sit on the Today screen with their protein already added up, so logging breakfast is one tap.
Workouts you can rewrite
Create any workout, link it to a day of the week, and pick exercises from a catalog of 870+ with photos and steps. Add a picture of your own machine too.
Progress you can see
Each set shows what you lifted last time. Reports chart protein per day, training consistency, strength and body weight.
A protein tracker without the calorie maths
Most nutrition apps ask you to weigh, scan and budget everything you eat. That is a lot of work if the only number you care about is protein. Here you keep a short list of the foods you actually eat, each with its protein per serving, and arrange them into the meals of a normal day. Logging a meal is a single tap, and anything outside the plan takes two fields: what it was and how many grams.
The daily protein intake tracker also knows that not every day is the same. A plan can have variants, such as an egg day and a no-egg day, and the meals change with the variant you pick. If the evening arrives and you are still well short, it tells you by how much and offers the backup food you chose, such as a scoop of whey.
A workout planner built around your week
Your training lives in a simple weekly schedule: each day is either a workout or rest. The free workout planner opens on today's session, lists the exercises in order, and shows the weight and reps you managed last time next to every set. A rest timer starts when you log a set, so you are not guessing whether two minutes have passed.
Every exercise can carry step photos and a photo of the machine, which helps when the gym floor is busy and three machines look alike. When all your sets reach the rep target, the planner suggests adding weight next time. The rule is yours to set: the default is 12 reps on every set, then 2.5 kg more.
Reports from your own logs
Because the workout and diet planner shares one log, the reports can answer the questions that matter over months. How many days did you hit your protein target? Did you train on the days you planned? Is the bench press moving? Is your body weight rising at the pace you want for a lean bulk? Each chart covers the last 7, 30 or 90 days, and every log can be exported as CSV.
Included when you sign up
A starting plan built from four answers
Tell the app your weight, height, target weight and how you eat. It picks a training week for your goal and suggests a protein target, and you build your meals from a shared list of foods that suit your diet. It is ordinary data in your account, so rename it, rearrange it or delete it.
Squat
Quadriceps · Barbell
Bench press
Chest · Barbell
Lat pulldown
Lats · Cable
Overhead dumbbell press
Shoulders · Dumbbell
Four of the 870+ exercises in the catalog, each with photos and step-by-step instructions.
Training week, by goal
Lean bulk
Push, pull, legs and a mixed day. Four sessions a week, heavy sets, long rests.
Mon Push · Tue Pull · Thu Legs · Fri Abs + Mix
Fat loss
Three full-body sessions a week to keep muscle while the scale comes down, with walking on the days between.
Mon Full body A · Wed Full body B · Fri Full body C
Maintain
An upper day, a lower day and a full-body day. Three sessions a week to hold weight and keep getting stronger.
Mon Upper · Wed Lower · Fri Full body
Shared food list, 73 foods
Pulses & beans
Lentils, Rajma (kidney beans), Black beans, Chickpeas (chole)
13
Soy & plant protein
Seitan, Tempeh, Edamame, Soya chunks
7
Dairy
Paneer, Greek yogurt, Skyr, Cottage cheese
10
Eggs
Egg, Egg white
2
Meat & poultry
Chicken breast, Turkey breast, Beef steak, Mutton (goat)
9
Fish & seafood
Tilapia, Tuna (canned in water), Sardines (canned), Mackerel (bangda)
8
Nuts & seeds
Hemp seeds, Pumpkin seeds, Peanuts, Peanut butter
11
Grains & breads
Quinoa, Pasta, Brown rice, Oats
9
Supplements
Whey protein, Casein protein, Plant protein powder, Protein bar
4
Protein values are standard approximations per serving. Edit them to match what you buy.
Frequently asked questions
How do I track my protein intake?
Write down what you eat and the grams of protein in each item, then add them up for the day. Trainory does the adding for you: you build a list of the foods you eat with protein per serving, group them into meals, and tap a meal to log it. The ring on the Today screen shows how far you are from your target.
How much protein do I need per day to build muscle?
A commonly cited range for people who lift weights is roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day. For a 60 to 75 kg person that works out to about 100 to 160 g. At sign-up the app suggests about 1.8 g per kg of your target weight, and you can change the target in Settings. This is general guidance, not medical advice.
How can I complete my daily protein intake without supplements?
Spread protein across the day and build each meal around one dense source. Ordinary food gets most people there: eggs or paneer at breakfast, dal or chicken with roti or rice, curd, roasted chana and peanuts as snacks. Trainory's shared list has 73 protein-rich foods with protein per serving to build meals from. Mark a supplement such as whey as a backup food and the tracker suggests it only when you are 15 g or more short in the evening.
Is there a protein tracker without calorie counting?
Yes. Trainory tracks grams of protein only. There are no calorie budgets, macro pie charts or barcode scanners, which keeps logging to a few taps a day.
Does it work for vegans and vegetarians?
Yes. At sign-up you choose vegan, vegetarian, eggetarian or non-vegetarian, and the shared food list only offers foods that fit: soy milk, tofu, tempeh and soya chunks for vegans, paneer, curd and Greek yogurt for vegetarians, eggs, chicken or fish if you eat them. You build your own meals from it, and anything missing can be added as a food of your own.
Is Trainory free?
Yes. Tracking protein, planning workouts, logging sessions and viewing reports are all free. You need an account so your plan and logs are saved and available on every device you sign in on.
Can I add my own workouts, exercises and photos?
Everything is editable. Add or remove workouts, change which day each one falls on, set sets, reps and rest time, and upload your own step photos or a photo of the machine at your gym. Exercises come from a catalog of 870+ with photos and instructions, or you can write your own. The starter plan is only a starting point.
What happens to my data?
Your plan and logs are stored in your account, and other users cannot read them. You can export everything as JSON or CSV at any time, and delete all of it from Settings.