RF BUILD: Virtual Diet Coach

RF BUILD is a virtual diet coach built around the hand-portion method, the simplest, most practical way to manage your nutrition without weighing food or counting calories. Set your goal, track your habits and weight, and let the app do the coaching.

THE AUTO-ADJUSTMENT ENGINE

This is what makes RF BUILD different from every other tracker.

Every week, RF BUILD analyses your weight trend and adherence to the plan. If your progress is off track — too fast, too slow, or not at all — it calculates a portion adjustment and presents it for your approval. You see exactly what is changing and why, then confirm with one tap.

No guesswork. No hiring a coach to tell you what you already know. The system does the analysis and gives you a clear next step.

HOW IT WORKS

Set a goal — Fat Loss, Muscle Gain, or Maintenance — and the app calculates your daily portion targets based on your bodyweight, height, age, and gender. Track your meals using hand portions (no food database, no calorie counting), log your weight, and check in on your habits. The app handles the rest.

MEAL SCAN

Photograph any meal and get an instant hand-portion estimate. The app reads the image, identifies the food types, and suggests how many portions of protein, carbs, fat, and vegetables it contains. Review the suggestion and log it with one tap. Works for home cooking, restaurant meals, and takeaways.

DAILY HABIT TRACKING

Track the habits that actually move the needle — resistance training, sleep, steps, hydration, and more. Choose the habits that fit your life and set your own targets. The app shows your adherence for the week and keeps a running streak so you stay accountable.

PROGRESS HISTORY

The History calendar shows every day colour-coded by goal phase so you can see at a glance how consistent you have been. Weekly summaries show your adherence scores, top habits, and streak. Share your week as a card directly from the app.

WEIGHT TRACKER

Log your weight daily and see both your raw readings and your smoothed 7-day average on the same chart. The average filters out normal day-to-day fluctuations so you can see your real trend over weeks and months.

BUILT FOR REAL LIFE

• No food database to search through
• No calorie counting
• Works offline
• Apple Health integration for automatic weight and step sync
• Guest mode — start tracking immediately, no account required
• Sync across devices when you create a free account

RF BUILD is designed by Reuben Ferguson, an online nutrition and strength coach. The system is the same one used with his private clients, adapted for self-guided use.

RF BUILD is not a medical device and does not provide medical advice. Consult a qualified health professional before making significant changes to your diet or exercise programme.