Body Recomposition, Engineered
Know exactly what to eat.Know exactly what to lift.
Your numbers in. A gram-precise protocol out. Nutrition, training, and weekly adaptation — computed from your biology, not a template.
Precision Nutrition
A calorie and macronutrient blueprint computed from your exact metabolic profile — not a template.
Periodized Programming
Training built in blocks — weeks that add volume, then a planned deload — around your experience, recovery capacity, and injury history.
Adaptive Intelligence
A weekly check-in engine that reads your data and recalibrates the plan before plateaus happen.
Not Mockups
This is the actual engine
Everything below is computed live by the same engine that will build your protocol — shown here for a sample profile: male · 30 · 185 lb · intermediate · fat loss.
Nutrition Blueprint
2240
kcal/day · 20% deficit from a 2801 TDEE
204g
Protein
230g
Carbs
56g
Fats
Meal 2 · Fuel · gram-precise
- Turkey breast (raw)180 g
- Jasmine rice (cooked)155 g
- Olive oil15 g
- Broccoli150 g
One of four solved meals — 572 kcal, every gram chosen so the day lands inside the precision window.
5-Day Push / Pull / Legs / Upper / Lower · Day 3: Legs
rest · RIR · tempo prescribed per set
- Barbell Back Squat4×6–8 · R3.5m · RIR 2
- Leg Press3×10–12 · R2.5m · RIR 1–2
- Walking Lunge3×10 / leg · R2m · RIR 1–2
- Leg Extension3×12–15 · R1.5m · RIR 0–1
Adaptation example: two stalled weigh-ins on this profile would automatically cut daily carbohydrates by 25 g — the plan corrects before motivation is ever tested.
The Method
Built on standard, well-established training and nutrition principles
Mifflin-St Jeor
Your energy targets start from the same resting-metabolic-rate equation used in clinical nutrition practice — then adjust for your real activity and goal.
±5% Precision Window
You don't 'eat clean.' You land a number. Every day is validated against a tight calorie window, because vague targets produce vague bodies.
RIR-Based Programming
Every set carries reps-in-reserve, tempo, and rest prescriptions — the variables that drive muscle growth: how hard each set is taken, how much work you do, and how often, written out so nothing is left to guess.
Closed-Loop Adaptation
Weekly check-ins feed the engine. Stall two weeks on a cut and carbs drop automatically. Strength dips on a gain phase and training-day carbs rise.
The Honest Comparison
Trackers count. Coaches cost. Metriq computes.
| Metriq | Calorie trackers | 1-on-1 coach | |
|---|---|---|---|
| Tells you exactly what to eat | Exact foods, exact grams | Logs it after you guess | Yes |
| Complete training program | Split + rest, RIR, tempo | — | Yes |
| Adapts the plan weekly | Automatic, from your data | — | If they're good |
| Available at 5 AM | Always | Yes | Rarely |
| Cost per month | $23.33–30 | $0–20 | $150–200/mo |
On a prescribed GLP-1?
You've already done the hard part.
The medication handles appetite. It doesn't build muscle — and without resistance training and enough protein, the weight you lose includes lean mass: 45% of it on semaglutide in the STEP 1 trial, roughly 25% on tirzepatide in SURMOUNT-1 (Neeland et al., Diabetes, Obesity and Metabolism, 2024).
There's a version of Metriq built for exactly that — and for the day the prescription ends.
See the GLP-1 Protocol →Why Metriq Exists
I've carried both bodies
I was the year-round athlete — football and baseball, 220-something pounds of high-school muscle. Then college: training stopped, and anything worth eating or drinking got eaten and drunk. By 2021 I was 270, and I'd spent years as the punchline of the fat jokes.
January 1, 2022, I stopped negotiating with myself. Diet and training, taken seriously for the first time since the field — 270 to 235 in a year. I was proud. I looked better. And I sat at “better” for a while.
This year I decided proud wasn't the finish line. I dialed everything — every gram, every session — and took 235 down to 197. No shortcuts, twice through the fire.
Metriq is the system I wish someone had handed me at 270: the exact numbers, the exact plan, and a reason to show up every week.
Every number, every plan structure, every weekly check-in in the app is the method from that second cut — not inspired by it, encoded from it — so you don't have to figure it out the way I did.
— Omar · Founder, Metriq Body
220 lbs
HS athlete
football + baseball, year-round
270 lbs
2021
the college slide
235 lbs
2022
the decision year
197 lbs
2026
dialed in
Every number above is a real weigh-in from the arc you just read — nothing staged, nothing promised.
Muscle told the same story: roughly 63 lbs of skeletal muscle in 2022, 93.5 by the 2026 InBody scan — body fat down from 31.5% to 17.5% over the same stretch. (Individual result — not typical; provided as founder background, not a guarantee of outcomes.)
I went from 270 to 197 the hard way. Tell me what's working — and what isn't.
Talk to the founder ↗Proof
Shown, never claimed
Most fitness sites open with a wall of transformations. We haven't published one, because the founding cohort is still in its first blocks — and inventing them is how this industry lost your trust in the first place.
Real members only
Every result we publish will come from a named member with written permission and their time on the protocol stated. No stock photos, no borrowed screenshots.
Measured, not estimated
Body-composition claims get published only when they're measured — DEXA or InBody — never eyeballed from a mirror photo in better lighting.
The honest caveat
Results vary with adherence, genetics, and starting point. Anyone promising you a number without knowing you is selling something.
Until then, the only transformation on this page is the founder's own — 270 to 197, documented above.
Straight Answers
Questions worth asking
Guides & Articles
What to read first
GLP-1 & muscle
Keeping the muscle on a prescribed GLP-1
The parts the medication doesn't do — resistance training, protein targets, and weekly accountability, alongside your prescriber.
Body recomposition
The Complete Guide to Body Recomposition
What body recomposition actually is, who it works best for, the four levers that drive it, and how to tell it's working when the scale won't move.
See your exact numbers
The assessment is free. The numbers are yours either way.