How the coach in Ampsu reads your day

Most calorie apps, once you've logged your day, hand you back a progress bar. Green if you're under, red if you're over, and that's about it.

Ampsu has a coach instead. It reads your day (and the weeks around it) and tells you the one thing it thinks is worth knowing. Maybe the week is fine even though today went over. Maybe your protein is short and there are no calories left to fix it. Maybe you're back after a few quiet days, and that's fine too.

There's no AI in it. Every line was written in advance, so it can't make anything up.

What does it say?

Tap Coach in the diary. You get one headline, sometimes a tip or a short lesson, and from the afternoon on a quick "how are you feeling?". "See more" shows up to two smaller lines.

Ampsu daily coach in the evening: headline Your weight is trending in the right direction, a Worth knowing lesson titled Zoom out, the day's calories and macros, and a How are you feeling check-in — An evening card. Dinner's in and it's past six, so the day counts as done.

The smaller lines on that same day, a little over target:

Two coach lines: Solid day, 1880 kcal today against a 1761 goal, close enough to count. One day in seven, 119 kcal over today on a 7-day average of 2021, one day like this doesn't really move that. — 119 kcal over, and it compares that to the week instead of making a fuss.

And the next morning, same account:

Two coach lines: Worth checking your logging, your trend says -0.33 kg a week but your deficit predicts -0.52 kg. Mostly good days, 16 out of 20 check-in days rated good or great. — No mood question yet. It's 9:40 and the day has barely started.

What does it look at?

Basically everything you put into the app:

Your diary, today and the weeks before it.
Your weight trend, smoothed the same way as in metabolism mode, so one salty morning doesn't get a lecture.
Metabolism mode itself, if you use it. It even gets its own page in the coach.
Your daily check-in: mood, energy and hunger.
Days you've marked as rough or not worth counting.
Steps, if a tracker is connected, but only once something has really changed compared to your last three weeks.
Period tracking, so a heavier week before your period reads as water and not as fat.
Planned meals, and the time of day.

Ampsu coach metabolism page: Well supported. Your weight is moving less than your logged deficit predicts, so the estimate is adjusting. Your daily burn 2,261 kcal, split into 1,749 kcal resting burn, 0 kcal logged exercise and 512 kcal everything else. — Swipe left from the daily card in metabolism mode. Same coach, talking about what you burn.

What's the weekly check-in?

From Monday, a Weekly check-in ready button shows up in the diary. It takes about a minute. First you get a recap of last week: days logged, average intake against your target, what your weight did, your streak, and a line or two worth knowing, like how much those few higher days actually added up to. Then some one-tap questions: hunger, energy, sleep, training, how closely you stuck to the plan, any bites that never made it into the log, and whether anything threw the week off. Every fourth one is a bit longer and looks back over the whole month.

The coach uses your answers to tune what it tells you. And if you're on metabolism mode, being hungry or worn out a couple of weeks running eases your target off a little.

What makes it different?

It knows what time it is. Mornings look ahead, evenings look back, and once the day is done it stops handing out tips. An early version decided the day was over because dinner had been pre-logged at 10 am, and announced a great micronutrient day before lunch. Oops.

It tries not to repeat itself. Anything it said lately gets pushed down the list, and so do near-duplicates. There are hundreds of lines to pick from, with Estonian and German versions written for those languages from scratch.

You can tell it to stop. Every line has a thumbs-down, and that kind of line then goes quiet for two weeks. If something it says ever lands badly, tell me at [email protected] too.

It gives the same answer twice. Reopen it and you get the same card until something changes: you log food, explain a day, or the day moves on.

There are also short lessons, from "what are macros" in your first weeks to diet breaks a few months in. If your weight stalls, the plateau one jumps the queue.

Why not just use AI?

You can, actually, just not inside the coach. In Settings, under AI connection, create a token and connect Ampsu to Claude, ChatGPT or anything else that supports MCP. Your assistant can then read your diary, weight, check-ins, metabolism estimate and even the coach's card, and log meals, weight and exercise for you. Ask how the week went, what to have for dinner with 600 kcal left, or why the scale has been stuck. There are two ready-made prompts as well, one to plan the rest of today and one for a weekly review. It only sees your own account, and nothing is connected until you make the token.

Example chat: the user asks how their cut is going. The assistant reads their Ampsu data and replies that weight went from 84.6 kg to 83.4 kg, about 0.33 kg a week, slower than the 0.52 kg the log predicts because weekends average 2,455 kcal against 1,803 on weekdays, that protein averages 110 g against a 132 g goal, and suggests planning Saturday meals in the morning and adding protein at breakfast. — An example with a test account connected. The numbers are that account's real data, and the wording is one way an assistant might put it.

The coach itself has no AI in it on purpose. A chatbot writes something new every time, which is great for questions and less great for numbers about your body. The coach's lines are written in advance and filled in with numbers from your log, so it can't invent a figure, and the same day always gets the same answer. Plus it doesn't need a data centre to tell you you're short on protein.

Other apps went other ways. MacroFactor's coach is a weekly check-in that adjusts your targets, and it's really good at that. MyFitnessPal launched an AI Coach in June (Premium only, in a handful of English-speaking countries), Cronometer added Crono Coach for Gold members in July, and Noom has had its Welli assistant since 2024. Noom says Welli runs on OpenAI and Google models, and TechTarget reported that its early versions produced "many hallucinations".

Those are mostly things you go and ask. Ampsu's coach shows up with something about your day by itself, and if you've connected an assistant, it can read what the coach said and carry on from there.

Getting more out of it

Open it in the morning and again in the evening. It says different things.
Answer the daily check-in (three taps) and the weekly one when it shows up.
When a day goes sideways, swipe right to Anything throw today off?
Going away? Stepping away for a bit? on the same page keeps your streak, and when you're back you get a welcome instead of a verdict.

Ampsu sheet titled Anything throw today off? with options: I overate (untracked), I estimated many foods, I didn't log everything, Disregard this day, and Stepping away for a bit? — One swipe right from the coach. Whatever you pick changes how the coach, your stats and metabolism mode read that day.

Start here: log today like you normally would, then open the coach tonight and again tomorrow morning :)