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Workout & Macro Tracker

Know exactly what workout to do, what to eat, and when to rest.

Arrow builds your training and nutrition plan around your goal, then updates it after every session, meal and weigh-in. Unlike MacroFactor, Fitbod or Hevy, Arrow adjusts your training, nutrition and recovery together.

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50M+ workouts tracked · 1M+ downloads

Training

Keep getting stronger without doing the math.

Log your sets and Arrow carries them forward. Top out your rep range and the next session's target moves up, so you always know what to lift.

Nutrition

Don't waste a good workout on a bad meal.

Arrow builds your nutrition plan around your goal, with daily calorie, protein, carb and fat targets that update as your weight trend and intake change. Log a meal by photo, voice or barcode, and Arrow Coach tells you whether it fits your goal and the session you just finished. You always see exactly how many calories and macros you have left for the day.

Recovery

Take rest days without the guilt.

Arrow tracks how recently each muscle was trained and how long it needs to recover, so you train it when it's ready and rest it when it isn't. No wasted sessions, no extra days off. You grow as fast as your body allows.

Body weight

Stop letting the scale mess with your head.

Daily weigh-ins swing with water and salt. Arrow follows your trend weight, compares it with what you ate, and recalculates your total daily energy expenditure (TDEE). When the numbers disagree, your calorie target adjusts.

Arrow Score

One number that shows if you're on track for your goal.

The Arrow Score combines your strength, nutrition and consistency, weighted for your goal, so a cut and a bulk are scored differently. Watch it climb as your plan comes together, and Arrow Coach tells you which part to push next.

Questions

Arrow, in short.

Does Arrow track workouts and macros in one app?
Yes. Arrow logs your lifts (routines, rest timer, dropsets, PRs and per-exercise history) and your food (photo scan, voice, text, barcode and a food database) in one app, with one body weight that both use.
How does Arrow set my calorie and macro targets?
Arrow starts from your age, sex, height, weight and goal, then adapts. It compares how your trend weight actually moved with your logged intake, recalculates your TDEE, and adjusts your targets by a small, capped amount when the numbers disagree. Single weigh-ins don't move it.
How does Arrow decide when I should rest?
Arrow tracks how recently each muscle group was trained, how hard it worked and how long it needs to recover. Muscles that worked as secondary movers, like your triceps on a bench press, get their own recovery time.
What is the Arrow Score?
One number that combines your strength, nutrition and consistency, weighted for your goal, so a cut and a bulk are scored differently. Arrow Coach tells you which part to work on next and flags patterns across your data, like your strength dropping alongside your protein intake.
Is Arrow good for cutting and bulking?
Yes. Arrow is built for building muscle and for keeping it while you lose fat. It sets calorie and macro targets for cutting, bulking or maintaining, tracks your trend weight to keep you on course, and programs your training with progressive overload so you keep pushing strength through a deficit. Unlike apps that track only workouts or only food, Arrow adjusts both together, which is what keeping muscle on a cut depends on.

Journal

What we're reading.

All posts →
Guide8 min read

Best MyFitnessPal alternatives for people who lift

MyFitnessPal alternatives for lifters, ranked by calorie targets that adjust to your weight, training log, free version and platforms. MacroFactor, Cronometer, Arrow and Hevy. Includes a week-3 cut scenario. Checked 2026-11-09.

Training8 min read

How to track progressive overload (without fooling yourself)

A rep-range method for tracking progressive overload, what to log on every set, a worked 6-session log, and how to tell whether one stalled lift is a program problem or a food problem. Checked 2026-11-10.

Guide9 min read

Mini-cut explained: when to run one and how to track it

What a mini-cut is, when it makes sense between bulking phases, how fast to lose, what to track each week, and how to end it without panicking at the scale. Includes an illustrative 4-week log. Checked 2026-11-10.