Body composition
Body fat by two formulas (Navy and Deurenberg), muscle and fat mass, BMI and 11 body measurements, all with a dated history. See not just your weight, but what it’s made of.
A smart companion for your body and your progress
Your body — in numbers.
Your progress — under control.
Body composition, workout plan, habits and reports — all in one dashboard. You log measurements and sets; FitHilf does the math and shows you what’s working.
- Your data stays yours
- No ads, no trackers
- Works on any device
Interface example: body fat at 18.4%, down 0.6 this month; 3 of 4 workouts done this week.
11
body measurements, from neck to calves
2
ways to calculate body fat
5
sections in the workout plan
200
reps a day in the challenge
Features
Everything about your progress — in one place
Six sections that work together: measurements feed the analysis, workouts feed your personal records, and it all adds up to a clear report.
Workout plan
Your week day by day, ready-made programs and live workouts with sets. Missed a session? The plan reschedules itself.
Progress and records
Tonnage, weekly frequency and an estimated one-rep max (Epley) for every exercise.
Habit tracker
Daily or N times a week — with a check-in calendar and monthly totals.
“200 a day” challenge
Push-ups and squats in sets throughout the day. See exactly how many reps are left to hit your goal.
Reports and exports
A body and workout report to print or save as PDF, plus Excel exports: workouts, weight, measurements, challenge.
-
Your data only
Export links are signed and expire after 15 minutes
-
No prying eyes
Not even an admin can see your plan or habits
-
PDF and Excel
A printable report and CSV for spreadsheets
-
Deleted means deleted
Your account and all your data are erased completely
How it works
From your first measurement to a personal record
No complicated setup: three steps, and FitHilf keeps track of your progress for you.
-
1
Log your measurements
Weight, height and body measurements — once to start, then whenever you like. FitHilf calculates your body fat and muscle mass and shows you where to go next.
-
2
Follow the plan
Pick a ready-made program or build your own week. During a workout, check off your sets — weight and reps carry over from last time.
-
3
Track your progress
Records, tonnage, consistency and load tips show up automatically. Print the report or save it as a PDF.
Inside the dashboard
Clear at a glance
These are real FitHilf screens, not mockups: a training week, progress and a profile with body composition.
Principles
What FitHilf is built on
Not marketing promises — just how the dashboard actually works. You can check every point yourself.
Your data stays yours
Only you see your plan, workouts and habits — not even an admin opens them. Exports are only available through a signed link tied to your account.
Numbers, not guesswork
Body fat by two formulas, Epley-based records, tonnage and consistency are all calculated from your own entries — no “roughly,” no hidden coefficients.
Nothing you don’t need
No ads, no third-party trackers or scripts: dashboard pages load nothing but FitHilf itself.
Pricing
Start for free — every section from day one
Profile and body composition, workout plan, habits, challenge and reports are all available as soon as you sign in. Full details are on the pricing page.
- All six dashboard sections
- A printable report and Excel exports
- Sign in with email or Google
- Delete your account and data in one step
Questions & answers
Frequently asked questions
Can’t find your answer? Write to us using the form on the Contact page or in the Support section of your dashboard.
Do I need to install anything?
No. FitHilf runs in your browser on a computer, tablet or phone. Just sign in with email or Google.
How is body fat calculated?
From your measurements and height using the U.S. Navy formula, which accounts for sex, and additionally from your BMI (Deurenberg). If there’s enough data, you’ll see a combined estimate.
Who can see my data?
Only you can see your workout plan, workouts, habits and challenge — not even an admin opens them. An admin can view your body data for support purposes. Exports open only through a signed link tied to your account, which expires after 15 minutes.
Can I train without a ready-made program?
Yes. Build your week from your own exercises — your workouts are saved to your history and count toward your progress just like program workouts.
What happens if I miss a workout?
If auto-reschedule is on, the missed workout moves to the next free day. Days you’ve already planned aren’t overwritten.
How do I delete my account?
Go to Settings → Security. You’ll have time to change your mind and restore your account via the link in the email; after that, all your data is permanently erased.
Blog
Latest articles
Practical and myth-free: how to measure, train and stick with it.
Recovery
Warm-Up and Injury Prevention: What the Evidence Actually Supports
A good warm-up takes 8–15 minutes and primes both your body and your technique. Here’s the RAMP method, ramp-up sets, what to know about stretching, and pain vs. soreness.
8 min read
Habits
How Not to Quit After a Month: The Psychology of Habits
The first month runs on enthusiasm; after that, you need systems. Here’s why so many people quit — and how to get past that point.
8 min read
Body
Female Physiology and Body Composition: Fat, Your Cycle, and Strength
The female body works differently, and judging it by male standards is a mistake. Here’s what you need to know about body fat ranges, measuring around your cycle, strength training, and warning signs.
8 min read
Start tracking your progress today
Your first measurement takes just a couple of minutes. After that, FitHilf does the math for you.