GymAdapt: lose fat, keep your muscle
Cutting calories without lifting can cost you muscle along with fat. GymAdapt builds a strength plan for your days and equipment, shows every exercise on video and helps you keep your strength up while you diet. Free to start; code TRYFREE01 gives a month of Pro free.
Weight loss comes down to eating a little less than you burn, for long enough. Apps help by making the eating part visible. But the scale cannot tell fat from muscle, and losing muscle makes the result look and feel worse. The best setup pairs a food app with resistance training.
Weight loss apps compared
| App | Best for | Free version | Price (US) |
|---|---|---|---|
| MyFitnessPal | Biggest food database | Yes | Premium $19.99/mo · $79.99/yr |
| Lose It! | Simple, cheap calorie counting | Yes | Premium from ~$39.99/yr |
| MacroFactor | Targets that adjust to your trend | Trial only | $11.99/mo · $71.99/yr |
| Cronometer | Detailed nutrients | Yes | Gold $10.99/mo · $59.99/yr |
| Noom | Habit coaching and lessons | Trial | From ~$17/mo on a 12-month plan |
| GymAdapt (ours) | Keeping muscle with a lifting plan | Yes, no time limit | $4.99/mo · $24.99/yr |
US prices, October 2026. Your App Store shows your local price, which can differ.
The apps in more detail
1. MyFitnessPal
Free: Calorie and food logging.
Paid: Premium $19.99/month or $79.99/year; Premium+ more.
2. Lose It!
Free: Calorie and food logging.
Paid: Premium from about $39.99/year (some users report higher prices in 2026).
3. MacroFactor
Free: A free trial.
Paid: $11.99/month or $71.99/year.
4. Cronometer
Free: Generous free logging.
Paid: Gold $10.99/month or $59.99/year.
5. GymAdapt (our app)
Free: An AI-built plan for your goal, days, equipment and injuries; unlimited workouts; a video for every lift; full logging; 3 new AI plans and 5 coach messages a week; the first 30 days of adaptive weights.
Paid: Pro is $4.99/month or $24.99/year (7-day free trial), or $79.99 once for lifetime. It keeps adaptive weights on after day 30 and removes the weekly AI limits. Code TRYFREE01 gives a month of Pro free.
What works, according to the research
- A modest calorie deficit you can keep for months beats a crash diet you quit in two weeks.
- Enough protein: roughly 1.6 g per kg of body weight per day (about 0.7 g per lb) supports muscle when combined with lifting.
- Resistance training two to four times a week helps you keep muscle while you lose fat.
- Track trends, not days: weigh several times a week and watch the weekly average.
A simple weekly setup
Log food in one app. Lift three times a week with a plan that keeps your main lifts steady or rising. Walk daily. If your strength holds while the scale drifts down, you are losing mostly fat.
If you take a GLP-1 medication, resistance training and protein matter even more, since faster weight loss can include more muscle loss. Talk to your doctor about your plan.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Questions people ask
What is the best weight loss app?
For calorie tracking, MyFitnessPal (biggest database), Lose It! (simplest) or MacroFactor (adjusts your targets). Pair it with a strength app like GymAdapt (our app, free tier) so you keep your muscle.
What is the best free weight loss app?
MyFitnessPal, Lose It! and Cronometer all have free food logging. GymAdapt has a free tier for the lifting side.
Do I need to lift weights to lose weight?
Not to lose weight, but lifting helps you keep muscle while you diet, so more of what you lose is fat and you look and feel better at the end.
How much protein do I need when losing weight?
A common evidence-based target is around 1.6 g per kg of body weight per day (about 0.7 g per lb), combined with resistance training. Your doctor or a dietitian can tailor it.
Does GymAdapt track calories?
No, GymAdapt focuses on your training: the plan, the sets and the weights. Use it alongside a food app. It is free to start, and code TRYFREE01 gives a month of Pro free.
A coach, not just a counter, free to start
GymAdapt builds your plan and raises your weights from what you log. Free to start; code TRYFREE01 adds a month of Pro.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only. In English, Spanish, Portuguese, French, German and Japanese.