A protein target that fits your appetite
Your range rises when you're losing fast, and splits into small portions for the days you can barely eat.
e.g. 110–140 g across 5 small meals
With or without GLP-1 medication
Lose fat.
Not muscle.
The scale shows how much you lost. Dyadfit shows what it was, and helps you keep the muscle.
- Protein targetDaily protein target
- 30-min strength30-min strength sessions
- Weekly checkWeekly muscle check
Built on published research
The part the scale hides
Not all the weight you lose is fat.
Whenever you eat a lot less, whether you're dieting, on GLP-1 medication or getting older, your body can break down muscle along with fat. In two large medication trials that scanned people's bodies, lean mass made up about a quarter to two-fifths of the weight lost.
You can feel weaker
Stairs, carrying shopping and getting up off the floor can get harder.
The scale can mislead
A falling number looks like progress even when strength is sliding.
Keeping it off is the hard part
In one trial, people regained about two-thirds of the weight within a year of stopping treatment.
13.6 kg lost
STEP 1 · semaglutide, 68 weeks
39% of the weight lost was lean mass.
21.5 kg lost
SURMOUNT-1 · tirzepatide, 72 weeks
26% of the weight lost was lean mass.
Fat: what you're trying to lose.
Lean mass: muscle plus water, organs and other non-fat tissue.
How it works
Three habits. One answer every week.
No meal plans to follow, no hour-long workouts. Just the few things that protect muscle, sized to how fast you're losing.
Strength sessions you can actually do
About 30 minutes, at home or at the gym. The weights only go up when your last session shows you're ready.
e.g. squat, push, pull, hinge
Muscle kept, or at risk
Your weight trend, strength and smart-scale trend become one clear answer, with the one thing to change next week.
Designed for Apple Health and smart scales
The weekly check
Other apps track your weight. Dyadfit checks what it's made of.
No single number can tell fat loss from muscle loss. So every week Dyadfit looks at three signals together, tells you how confident it is, and gives you one thing to change.
- Weight trend7-day average, not daily noise
- StrengthAre your lifts holding or rising?
- Body compositionSmart-scale trend, if you have one
Muscle kept
Weight down 0.6 kg a week, strength holding.
Next week: keep going. Same protein range.
At risk
Weight down 1.4 kg a week, squat down 4 kg.
Next week: add a small protein snack and keep both sessions.
Example check-ins
Who it's for
Losing weight, whatever your reason.
The goal is the same for everyone: the weight that comes off should be fat.
On GLP-1 medication
Ozempic, Wegovy, Mounjaro or Zepbound: weight comes off fast and appetite is low, so muscle needs the most protecting.
Focus: Protein on low-appetite days
Losing weight on your own
Counting calories or cutting back? Make sure the deficit takes fat, not the muscle you worked for.
Focus: A steady, sustainable pace
Over 40 and losing strength
Muscle and strength naturally decline with age. Losing weight without a plan can speed that up.
Focus: Strength that lasts
Getting back in shape
After a baby, an injury or a few busy years, rebuild strength while the weight comes off.
Focus: Starting from zero
Dyadfit is for nutrition and training, not medical care. It never gives dosing or medication advice, and it isn't for anyone pregnant, with a history of eating disorders, or under 18.
How much protein do you need?
A free calculator based on the 2025 GLP-1 nutrition advisory. Your numbers stay in your browser.
Guides, with the sources
All guidesGLP-1
Does Ozempic Cause Muscle Loss? What the Body Scan Studies Show
Semaglutide (Ozempic®, Wegovy®) and tirzepatide (Mounjaro®, Zepbound®) cause large weight loss, and some of that loss is lean mass. In body scan studies, lean mass made up about 38–40% of the weight lost on semaglutide and about 25% on tirzepatide. Lean mass includes muscle plus water, organs and connective tissue. Enough protein and regular strength training help you keep more muscle.
6 min read · 8 sources
Fat loss
How to Lose Fat Without Losing Muscle: The 3 Things That Matter
To lose fat while keeping as much muscle as possible, focus on three things: eat enough protein, do strength training at least twice a week (ideally three times), and lose weight at a steady pace of about 0.5–1 kg (1–2 lb) a week. Some lean mass loss is normal with any weight loss, but these habits help you keep more.
6 min read · 11 sources
Strength
Muscle Loss After 40: What Happens and What Helps
Yes, gradually. Muscle mass and strength both decline with age, and strength tends to fall faster than muscle size, so everyday tasks can feel harder before you notice any visible change. This is normal aging, not a diagnosis. Regular strength training on at least two days a week and enough protein are what guidelines consistently point to, especially when you are losing weight.
6 min read · 12 sources
Is Dyadfit only for people on GLP-1 medication?
No. It's for anyone losing weight who wants to keep their muscle. It's tuned for the low appetite that often comes with GLP-1 medications, but the protein ranges and strength plans work however you're losing weight.
How will the app know if I'm keeping muscle?
It looks at your weight trend, your strength from session to session, and a body-composition trend from a smart scale if you have one. No single number is perfect, so the weekly check combines them and tells you how confident it is.
I've never lifted weights. Is that a problem?
Not at all. Plans start with bodyweight or light dumbbells and short sessions, and only get harder when your last session shows you're ready.
Do I need a gym or a smart scale?
No. Home plans work with a pair of dumbbells or just your bodyweight, and a regular scale is enough to start. A smart scale adds a body-composition trend, which is an estimate, so it's one signal among several.
Does Dyadfit give medical advice?
No. Dyadfit is a nutrition and training app. It never tells you what medication to take or how much. Keep your doctor or clinician in the loop about diet and exercise changes.
When does it launch and what will it cost?
Early access opens on iPhone first, with Android after. People on the waitlist get in first, with a free trial when paid plans start.
Protect the body you're working for.
Get early access and help shape what we build first.