Train smarter. Eat with precision.
You know your goal — the missing part is a plan that actually fits it. Alkemos builds your weekly workouts and your full day of meals around your body, your gear, and your kitchen, with exact macros in grams — and EVO, your AI coach, keeps adjusting the plan whenever life does — in Arabic and English.
- Training
- Nutrition
- Smart Planning
Training
Nutrition
Smart PlanningThe exercise library
Pick a muscle group and browse real exercises from the 868+ library — every card is a documented exercise with form photos and technique cues, one tap from its full page.
Pick a muscle group
Chest
Barbell Bench Press - Medium Grip
BeginnerBarbell
View exercise ›
Chest
Pushups
BeginnerBodyweight
View exercise ›
Chest
Incline Dumbbell Press
BeginnerDumbbell
View exercise ›
Chest
Dumbbell Flyes
BeginnerDumbbell
View exercise ›
Chest
Cable Crossover
BeginnerCable
View exercise ›
Chest
Dips - Chest Version
IntermediateBodyweight
View exercise ›
Real exercises from a library of 868+ — with form photos and clear instructions one tap away.
Ready-made training programs
Structured workout routines with schedules, exercises, sets, and reps — follow one as-is, or make it your starting point and adapt it to your gear.
The food library
Browse the categories and real foods from the 8,830+ food database — every card carries the food's per-100g calories and macros, one tap from its full page.
Protein
Carbs
Fats
Vegetables
Fruits
Dairy
Nuts
Snacks
DrinksReal foods from a database of 8,830+ — every food's calories and per-100g macros live on its page.
Featured recipes, computed to the gram
A new verified pair every day (Arabic + English) — per-serving nutrition computed programmatically from a verified reference, ingredients weighed in grams.
24 READY-MADE PLANSThe ready-made diet-plan library
Balanced diet plans with exact grams and calories per food, from real-world kitchens — from 1,200 to 3,000 kcal.
Balanced
Macro split30/40/30
A balanced starting point — a 30/40/30 calorie split.
6 calorie levels — from 1200 to 3000 kcal
Open the 2000-kcal plan ›
High-Protein
Macro split45/35/20
Built for fat loss and muscle building — 45/35/20 with more protein.
6 calorie levels — from 1200 to 3000 kcal
Open the 2000-kcal plan ›
Keto
Macro split25/5/70
High fat, near-zero carbs — 25/5/70.
6 calorie levels — from 1200 to 3000 kcal
Open the 2000-kcal plan ›
Vegetarian
Macro split25/50/25
Legumes, grains, dairy, and eggs — 25/50/25.
6 calorie levels — from 1200 to 3000 kcal
Open the 2000-kcal plan ›
FREE TOOLS — FREE TO TRYKnow your numbers before anything else.
Accurate calculators that give you your numbers in seconds, the manual meal planner, and a daily water tracker — each tool opens on its own page, free to try, no credit card required.
Every visitor has a monthly free allowance: 2 successful AI plan generations — nutrition or workout.
AI GENERATION
AI PLANNINGYour complete plan, in seconds.
You don't just count numbers — AI builds your complete plan: a weekly workout split with its exercises and sets, or a full day of meals with quantities in grams — and EVO stays with you to answer and adjust anytime.
AI Workout Planner
A complete weekly split built for you: named exercises from the library with sets and reps, matched to your goal, level, days, and equipment — generated in seconds.
Create my workout plan›AI Meal Planner
A structured full-day plan, not just meal suggestions: every meal with its specific foods, portions in grams, and calculated calories — generated in seconds around your goal and diet system.
Create My Plan›
EVO — your AI coach
LIVE NOWAsk in Arabic or English: it answers with real numbers, suggests smart swaps for your exercises and meals, and adjusts your plan as you progress.
Visitors get 10 messages a day with EVO — free to try, no credit card required.
Latest Articles
Wellness
How Much Protein Do I Need on Ozempic Daily Calculator
Calculate your exact protein target on GLP-1 meds, pick appetite-friendly sources, and time intake around dosing — backed by Endocrine Society data.
Read ›
Read ›
Recipes
How Many Grams of Protein Day for Muscle Gain Women? Calculator
Learn how many grams of protein per day for muscle gain women with this step‑by‑step calculator and avoid common mistakes for optimal muscle growth.
Read ›
Fitness
Pilates for Hypertrophy: Myth vs Reality + 7-Step Muscle Plan
Can Pilates build muscle for hypertrophy? Discover the 7-step system to program progressive overload, choose the right style, and track real growth.
Read ›
Workout
How to Design a Women's Home Muscle-Building Program: The Complete Guide
Design your own home muscle-building program as a woman: the three design principles, a full bodyweight exercise library by level, two ready weekly templates, and a four-handle progression system — with the bulk myth dismantled by the data.
Read ›
Workout
Chest Muscle Building at Home with Bodyweight: The Step-by-Step Guide
Build your chest at home with bodyweight only: a push-up library across three levels, a four-handle progression system (angle, tempo, density, unilateral), a two-day weekly plan, and shoulder-safe technique — measured evidence included.
Read ›
Nutrition
Best Protein Timing After a Workout: The Measured Answer
The timing question answered with measurements: the window narrows or widens with your previous meal, and day-long pulse distribution beats a race of minutes — with clocks for three training patterns.
Read ›
Supplements
Best Protein Supplement for Ramadan: The Evidence Guide
Choosing protein while fasting, on the evidence: the fasted-versus-fed trial results, the protein map across the night, the three-type table, a worked 150 g evening, and the pre-purchase checklist.
Read ›
Workout
Home Muscle Building Without Equipment: The Complete Guide
Build real muscle at home with zero equipment: the nine-pattern movement library, a four-session weekly structure, the honest nutrition numbers, and four progression dials.
Read ›
Weight Loss
How to Lose Belly Fat Without Losing Muscle – 4‑Week Cardio Plan
A 4-week plan to lose belly fat without losing muscle: the deficit-protein math, low-interference cardio scheduling, strength-first training, and the weekly self-test that keeps muscle on the frame.
Read ›
Workout
How to Warm Up Before Lifting: 5‑Minute Routine for Beginners
A 5-minute dynamic warm-up for lifters with ramp-up sets, what systematic reviews say about stretching and injury risk, what to skip before heavy lifts, and how to adapt it to upper or lower days.
Read ›
MEMBERSHIPS & COACHINGPremium memberships
Start free — the Free tier is permanent, not a trial. When your training becomes consistent and you need more plans, weekly adaptation, and full exports, the tiers grow with you: Premium to manage your plans, Pro to adapt & optimize them — no ads.
Premium
$14.99 /mo- Everything in the Free tier
- Unlimited EVO, chat history synced across devices
- 4 plans a month, full export, bigger saves
1-on-1 Online Coaching
A dedicated certified coach builds your training and nutrition plans, reads your numbers every week, and adjusts your course around your real life — travel, kitchen, and schedule — with all Pro features included.
Every paid plan carries a 7-day refund — if you haven't used the paid features, you get your money back. And there's no auto-renewal: you pay once, and renew only if you choose to.
Questions, answered.
Can I use Alkemos for free?
Yes. Access is completely free — exercises, food database, routines, and smart calculators work instantly without signup. Every visitor receives a monthly allowance for AI meal and workout plans, plus 10 messages a day with EVO. Creating a free account syncs and saves your plans across devices.
How does EVO work?
EVO is your specialized AI fitness and nutrition coach, accessible from the bubble on every page. Ask questions, request custom workout and meal splits tailored to your stats, and make smart instant swaps for foods and exercises.
Do I need a subscription?
No subscription is required to enjoy the core platform. Memberships are completely optional, unlocking higher AI plan limits, unlimited EVO coaching conversations, full exports, and an ad-free experience.
Does Alkemos suit beginners?
Absolutely. Every movement is paired with clear visual form cues to help you train safely and reduce injury risk, while our structured programs start from zero-equipment home basics and progress alongside you.
What's the difference between a membership and online coaching?
A membership expands your digital toolkit with unlimited EVO chat, more AI plans, and an ad-free workspace. Online coaching pairs you with a dedicated certified coach who personally designs your routine, tracks your weekly progress, and stays in direct touch — with all Pro perks included.
