A free, privacy-first, scientifically-grounded health platform — available as a web app and a native Android app for Android 16 (API 36).
Web App · Download APK · Features · Research · Architecture
LifeOS bundles the everyday basics of health management into one place — sleep, body, nutrition, fitness, and daily routine — in a single app with 10 tools, backed by 55+ peer-reviewed research studies, and running entirely on your device. No account. No tracking. Your data never leaves your device.
Everything adapts to you: your profile (sex, age, height, weight, activity, country) drives calories & macros; your body measurements make the math body-composition-aware (Katch-McArdle energy on lean mass when body fat is known); and your weekly check-ins keep it honest through adaptive calorie adjustments and progress trends.
- Onboarding tour — 5-step guided setup with an animated splash on launch
- Today — Sleep target, macros, water, habits, recovery score, vitality index, smart JITAI coaching tips, weekly check-in, XP & badges
- Body — 11 measurements, US Navy body fat %, shape analysis, WHO waist thresholds, goal projection — and feeds body-composition-aware calories & protein
- Sleep — Cycle calculator, sleep quality scoring, circadian alignment, hygiene checklist
- Routine — Chronotype quiz (3 questions) → personalized daily schedule + habit tracker
- Nutrition — Macro calculator (Mifflin-St Jeor / Katch-McArdle), meal plans from 120+ foods, meal logging against targets, GI/GL, micronutrient RDAs, regional foods (62 countries)
- Fitness — 23 bodyweight exercises with in-app video demos, MET calorie burn, WHO weekly targets
- Log — Workout journal: sets/reps/RPE, rest timer, burn estimation, video watch inline
- Meals — Food diary that tracks reality vs. your plan (calories, protein, water)
- HR — Karvonen-based heart-rate training zones (5-zone model)
- Settings & Data — System-following dark mode, units, reminders, backup/export/import/reset
- Animated splash — Logo pop + expanding ring + loading bar on a branded gradient (dismisses automatically)
- First-run wizard — Welcome → About You (sex, age, weight, height, activity) → Goals (target body fat slider) → Eating style → ready summary
The command center for your day:
- Sleep target — Calculated from your wake time using 90-minute sleep cycles
- Daily macros — Calories, protein, carbs, and fat personalized to your profile
- Water tracker — Tap-to-log glasses with visual progress
- Habit checklist — Quick daily habit tracking with streak persistence
- Today's workout & meal plan — From your weekly plan and nutrition targets
- Recovery score — 0–100 readiness index (sleep, training adherence, rest compliance)
- Vitality index — Unified 0–100 score across sleep, nutrition, exercise, and body trends (weighted 30/30/25/15)
- Smart tips — Time-of-day JITAI coaching nudges (caffeine cutoff, protein, hydration, sleep)
- Weekly check-in — Log weight / waist / body fat; drives trends, milestones, and adaptive calories
- Gamification — XP points, dynamic badges, and streak rewards
Your personalization hub — the measurement data feeds the whole app's nutrition math:
- 11 body measurements — Neck, shoulders, chest, waist, hips, thighs, calves, knees, ankles, upper arms, forearms (cm or in)
- Body fat % — US Navy circumference method (±3%); adopt it (or a verified % from a check-in) as your working body fat
- Body-composition-aware targets — with body fat known, BMR switches from Mifflin-St Jeor to Katch-McArdle (on lean mass) and protein is dosed on lean mass — two people of equal weight get different targets if their body fat differs
- Body shape analysis — Apple, pear, hourglass, rectangle, V-taper, etc.
- Health markers — Waist-to-hip ratio, waist-to-height ratio, WHO risk thresholds
- Goal projection — Target body fat slider → estimated goal weight, timeline, and goal measurements
- Adaptive calories — Recommends ±100 kcal based on your weekly weight trend — and recognizes recomposition (weight flat, body fat dropping → holds calories)
- Regional preferences — Food guidance based on your location (62 countries, 7 with state-level detail)
- Cycle calculator — Enter wake or bed time → optimal times based on 90-minute ultradian cycles
- Sleep quality scoring — Efficiency rating with score out of 100
- Circadian alignment — Wake-time consistency metric with personalized tips
- Sleep positions — Evidence-based guide (side sleeping for snoring, back for posture)
- Hygiene checklist — Interactive checklist with science-backed tips
- Chronotype quiz — 3 questions to identify your natural peak hours
- Personalized schedule — Time-blocked day with focus, exercise, and wind-down windows
- Habit tracker — Daily habits with streak persistence
- Macro calculator — Mifflin-St Jeor BMR (or Katch-McArdle when body fat is known) + activity multiplier + goal adjustment
- Personalized meal plan — 3–5 meals/day built from 120+ whole foods, sized to your targets (deterministic, "regenerate" gives variety)
- Meal logging — Log what you eat; compare reality vs. daily protein/calorie targets
- Diet awareness — Omnivore, vegetarian, or vegan with allergy exclusions
- Glycemic index/load — Low/medium/high badges on every food
- Micronutrient tracking — Iron, calcium, vitamin D, B12, zinc, magnesium vs RDAs
- Shopping list — Auto-generated from your meal plan
- Regional foods — Country/state-specific food preferences and guidance
- Supplement & sports health guides — Evidence-based recommendations
- 23 bodyweight exercises — Upper push, lower body, core, cardio, mobility
- In-app video demos — Watch form videos without leaving the app
- Weekly plan — Monday–Sunday with recovery days, planned around WHO targets
- MET calorie burn — Calories per exercise based on your weight
- WHO targets — 150+ min/week moderate activity with progress tracking
- Evidence-based guidelines — ACSM 2025 Position Stand recommendations
- Session logging — Log exercises with sets, reps, and RPE
- Rest timer — Configurable countdown with haptic feedback
- Burn estimation — Session calories via MET values
- History & adherence — Past sessions feed weekly reports and gamification
- Food log — Tap foods from the database with gram amounts
- Target tracking — Daily protein / calories / water vs. your plan
- Adherence metrics — Weekly nutrition adherence feeds the extras
- Training zones — Karvonen formula (ACSM): 5 zones from aerobic base to VO₂max
- Profile-driven — Based on your age and resting heart rate (Tanaka HRmax estimate)
- Dark mode — Follows your system automatically, with a manual override; applied at startup and live
- Notifications — Opt-in local reminders (water, habits, workouts), rescheduled on change
- Units — Metric / imperial for measurements
- Backup & restore — One-tap export to a JSON file, import back, or reset
- Weekly report — Roll-up of your week (weight, body fat, measurements, activity)
- Haptics — Light feedback on key interactions (Android)
Every number and plan in LifeOS traces back to published research:
| Domain | Key Sources | Implementation |
|---|---|---|
| BMR / energy | Mifflin-St Jeor (1990) + Katch-McArdle (when body fat known) | macros.ts — body-composition-aware TDEE |
| Protein | NASM/ACSM + meta-analyses (Zhao 2024); dosed on lean mass when body fat is known | macros.ts |
| Adaptive calories | Hall's dynamic model; weight + body-fat trend (recomposition) | macros.ts — adaptiveCalories() |
| Sleep | Bes et al. 2023 (ultradian cycles), AASM Manual | sleep.ts — 90-min cycle math |
| Body fat | US Navy method (DoD/CDC), WHO waist thresholds | body.ts — Navy formula + WHR/waist-to-height |
| Exercise | ACSM 2025 (137 reviews, >30k participants) | fitness.ts — training guidelines, METs (Ainsworth 2024) |
| Heart-rate zones | ACSM guidelines; Karvonen, Tanaka, Uth estimators | heart-rate.ts |
| Nutrition | USDA Dietary Guidelines, Atkinson GI Tables (2021) | foods.ts — 120+ foods with GI & nutrients |
| Hydration | NASEM adequate intake | DashboardTab.tsx — water tracking |
| Recovery | Plews et al. 2014 (HRV baseline concept) | progress.ts — recovery scoring |
| Gamification | Edwards et al. 2016 meta-analysis | gamification.ts — XP + badges |
| JITAI | Nahum-Shani et al. 2016 framework | coaching.ts — context-aware tips |
| Circadian | Smets et al. 2020 (temperature-based phase) | sleep.ts — alignment scoring |
| Regional | USDA, ICMR-NIN, PAHO/WHO, MHLW, Nordic 2023 guidelines | regions.ts — 62 countries |
A compendium of PDF references and research notes lives in docs/papers/. Build and audit history: docs/BUILD_REPORT_2026-08-20.md and docs/APK_BUILD_REPORT.md.
One source of truth on the front end: components (UI) → app/lib/ (pure, testable logic) → localStorage (persistence). No backend, no network calls.
lifeos-app/
├── app/
│ ├── page.tsx # landing page → mounts the app at #app
│ ├── layout.tsx # root layout, manifest, theme
│ ├── globals.css # Tailwind + animation keyframes
│ ├── components/
│ │ ├── LifeOsApp.tsx # tab shell + splash/onboarding gating
│ │ ├── LaunchSplash.tsx # animated launch splash
│ │ ├── OnboardingWizard.tsx # 5-step first-run setup
│ │ ├── DashboardTab.tsx # today — check-ins, recovery, vitality
│ │ ├── BodyTab.tsx # measurements → body-fat-aware targets
│ │ ├── SleepTab.tsx · RoutineTab.tsx
│ │ ├── NutritionTab.tsx · MealLogger.tsx
│ │ ├── FitnessTab.tsx · WorkoutLogger.tsx
│ │ ├── HeartRateZones.tsx · SettingsTab.tsx
│ │ ├── WeeklyReport.tsx · GamificationPanel.tsx
│ │ └── DataManager.tsx · Skeleton.tsx
│ └── lib/ # domain logic (no React) — shared by all tabs
│ ├── macros.ts # BMR (Mifflin/Katch), macros, adaptive calories
│ ├── body.ts · body-history.ts # body fat, trends, goal projection
│ ├── sleep.ts · routine.ts # cycles, chronotypes
│ ├── foods.ts · meal-plan.ts · meal-log.ts
│ ├── fitness.ts · workout-log.ts · heart-rate.ts
│ ├── progress.ts · coaching.ts · vitality.ts
│ ├── gamification.ts · settings.ts · notifications.ts · haptics.ts
│ └── regions.ts · animations.ts · use-local-state.ts · utils.ts
├── android/ # Capacitor 8 wrapper (API 36)
│ └── app/src/main/ # manifest, MainActivity, res (icons/splash)
├── docs/
│ └── papers/ # research PDF compendium
└── capacitor.config.ts · next.config.ts · package.json
How it fits together: each tab is a React component that reads/writes localStorage through typed lib functions (lib/macros.ts computes calories, lib/meal-plan.ts builds meals, lib/coaching.ts picks tips, etc.). The same web bundle is exported statically and served either in the browser or inside the Capacitor shell on Android — identical behavior, no backend.
| Layer | Technology | Purpose |
|---|---|---|
| Framework | Next.js 16.3.1 | React framework with static export |
| UI | React 19.2.8 | Component library |
| Language | TypeScript 5 | Type safety |
| Styling | Tailwind CSS v4 | Utility-first CSS |
| State | localStorage | Client-side persistence (no backend) |
| Android | Capacitor 8.5 | Native Android wrapper |
| Build | Gradle 8.14.3 | Android build system |
| Target | Android 16 (API 36) | Latest Android platform |
- Node.js 18+ and npm
- JDK 21 (for Android builds)
- Android SDK API 36 (for Android builds)
# Install dependencies
npm install
# Start development server
npm run dev
# → http://localhost:3000
# Production build (static export)
npm run build
npm start# Install dependencies (if not already)
npm install
# Build static export and sync to Android
npm run android:build
# Open in Android Studio (or build directly with Gradle)
npm run android:openBuild the APK with Gradle (Windows PowerShell):
# Point at a JDK 21 (Capacitor 8 / Gradle 8.14 needs JDK 21, not 17)
$env:JAVA_HOME = "C:\jdk21\jdk-21.0.2"
cd android
.\gradlew.bat assembleDebug --no-daemon # installable debug APK
.\gradlew.bat assembleRelease --no-daemon # unsigned release APKOn macOS/Linux replace the last two lines with:
cd android
export JAVA_HOME="/path/to/jdk-21"
gradle assembleDebug --no-daemon
gradle assembleRelease --no-daemonAPK output (current sizes):
android/app/build/outputs/apk/debug/app-debug.apk → LifeOS.apk (~9.6 MB, installable)
android/app/build/outputs/apk/release/app-release-unsigned.apk → LifeOS-release.apk (~8.1 MB, Play Store)
| Feature | Implementation |
|---|---|
| Edge-to-edge | Transparent status/navigation bars |
| Dark mode | DayNight theme + in-app system-following theme |
| Animated splash | Custom green LifeOS startup animation |
| Launcher icon | Adaptive icon (star on green) |
| Immersive mode | Auto-hide system bars |
| Deep links | lifeos:// URL scheme |
| Reminders | Local notifications (water, habits, workouts) |
| Haptics | Tap feedback via Capacitor |
| Backup | Android 12+ cloud backup rules |
| Predictive back | enableOnBackInvokedCallback |
| Command | Description |
|---|---|
npm run dev |
Start dev server (Turbopack) |
npm run build |
Production build (static export) |
npm start |
Run production build locally |
npm run lint |
Run ESLint |
npm run android:build |
Build + sync Android |
npm run android:open |
Open in Android Studio |
npm run android:sync |
Sync web assets to Android |
LifeOS is privacy by design:
- No accounts — Nothing to sign up for
- No tracking — No analytics, no cookies, no fingerprinting
- No backend — All data lives in your device's localStorage
- No data leaves your device — Everything stays local (including backups you export yourself)
- Open source — Full code transparency
LifeOS provides general educational information based on published research. It is not medical advice. For health conditions, sleep disorders, or medical questions, consult a qualified healthcare professional.
MIT — free to use, modify, and share.
Built with evidence, not trends.