The Arrow Score is a single number in the Arrow app that combines three things: your strength, your nutrition and your consistency. It's weighted for your goal, so a cut and a bulk are scored differently. The nutrition and consistency parts can be switched on or off, and Arrow Coach tells you which part to push next.
Disclosure: this is our own product. This page describes how the Arrow Score works in general terms; the App Store listing is linked in Sources.
01TL;DR
- What it is: one number that summarizes strength, nutrition and consistency.
- Goal-weighted: losing weight, building muscle and maintaining are scored differently.
- Adjustable: the nutrition and consistency components can be toggled, so you can score training only.
- Actionable: Arrow Coach points to the part of the score most worth improving next.
- Cost: Smart Scan, Arrow Coach and other AI features need an Arrow Diamond subscription.
02The three parts of the score
Strength. Reflects what you log in the gym: your lifts and how they progress over time.
Nutrition. Reflects your food log. Your daily calorie, protein, carb and fat targets come from your goal and, once Arrow has enough data, from an adaptive estimate of your real daily energy expenditure based on your weigh-ins and logged intake.
Consistency. Reflects showing up: training and logging regularly over time.
03Why the score is weighted by your goal
The same week can be a good week on one goal and a bad week on another.
- On a cut, eating under your calorie target while your lifts hold steady is the result you want. Holding strength in a deficit is a win.
- On a bulk, eating under target is a miss, and strength going up is the main sign the surplus is doing its job.
- On maintenance, staying close to target and keeping training steady counts most.
A score that ignored your goal would reward the wrong behavior for many people. Arrow weights the components so the number reflects progress toward the goal you actually set. We don't publish the exact weights, and they aren't a fixed formula you need to optimize; the point is that the number moves in the direction your goal says it should.
04Why one combined number helps
Any single signal can mislead you on its own:
- Scale weight jumps with water, salt and a hard leg day. One high weigh-in says little.
- Strength can dip for a session because of sleep or stress, and climb on a bulk that's adding mostly fat.
- Calories can look perfect while the training behind them has quietly stopped.
Looking at strength, nutrition and consistency together makes these patterns easier to spot. A falling bodyweight with lifts holding steady on a cut is good. A falling bodyweight with lifts dropping across several sessions often means the deficit is too steep or protein is too low. That's the logic behind the Arrow Score, and the reason it sits next to your trend weight and training history instead of replacing them. Our guide on one app for workouts and macros explains why reading training and food together matters, and the best app to track a cut shows it in practice.
05Turning parts of the score off
Not everyone tracks food every day. If you only want a training score, you can toggle off the nutrition component. You can also toggle off consistency. The score then reflects only the parts you've chosen, so a week of not logging meals doesn't drag down a number you're using to judge your lifting.
06What Arrow Coach does with it
The score is a summary; Arrow Coach makes it specific. The Coach looks at which part is holding the score back and tells you what to push next, for example hitting your protein target more often or getting back to your usual training frequency. The weekly recap covers both nutrition and training, so you see the score alongside what drove it.
07What the Arrow Score is not
- Not a body-fat or health measurement. It summarizes your logged training, food and consistency against your goal.
- Not medical advice. It's a training and nutrition summary, not a diagnosis.
08FAQ
What is the Arrow Score?
The Arrow Score is one number in the Arrow app that combines your strength, nutrition and consistency, weighted for your goal. A cut and a bulk are scored differently.
How is the Arrow Score calculated?
It combines a strength component from your training, a nutrition component from your food log, and a consistency component. The components are weighted based on whether your goal is to lose weight, build muscle or maintain.
Can I use the Arrow Score without tracking food?
Yes. The nutrition and consistency parts can be toggled off, so the score can reflect training only.
Why does my goal change my score?
Because the same behavior means different things on different goals. Eating below your calorie target helps on a cut but works against a bulk, so Arrow weights the components to match your goal.
How do I raise my Arrow Score?
Follow what Arrow Coach suggests. It points to the part of the score that's holding you back, such as protein, training frequency or strength progress.
Which Arrow features need a subscription?
Smart Scan, Arrow Coach and other AI features need an Arrow Diamond subscription.
09Sources
Accessed October 17, 2026.
- Arrow: Arrow Score, Arrow Coach, food and workout logging, App Store listing
This is general information, not medical advice. Talk to a professional before making changes that affect your health.