可独立部署的健身饮食管理推荐：wger，Docker一键安装部署教程

wger 是什么？

wger 是一款免费开源的健身管理应用，像专属私人教练，能帮你定制训练计划、记录训练数据、管理饮食营养，还支持体重与身体维度追踪，自带海量动作库与超 200 万食材数据库，可自动计算热量与营养配比，训练时提供步骤指导，支持周期化训练与重量自动进阶，数据完全归你所有，还能通过 API 对接其他工具，适合健身爱好者自用或教练管理学员，无广告、全功能免费，轻量化又专业。

应用特点：

完全免费开源，无广告，数据可自主托管
内置 800 + 专业健身动作库，支持自定义动作
可灵活制定训练计划、分日训练、超级组训练
健身房模式引导训练，一键记录组数、重量、次数
支持周期化训练与重量、次数自动进阶
对接海量食材库，可记录饮食并计算热量、蛋白质、碳水、脂肪
支持体重、体脂、身体围度等指标追踪
图表可视化展示训练与身体数据变化趋势
支持多用户管理，可用于健身房或私教管理学员
跨平台可用，支持 Web、Android、iOS
提供 REST API，可对接其他工具与自动化
支持训练与饮食计划导出 PDF、CSV
自带 BMI、卡路里计算等实用小工具

以Docker版本为例，支持中文web，也有对应手机App

Docker安装部署wger

新版本涉及依赖比较多，推荐用Docker Compose安装，放到一个配置文件

1）创建本地文件存储目录

复制代码

 #创建根目录
 mkdir -p /opt/wger
 
 #进入/opt/wger目录
 cd /opt/wger
 
 #创建子目录
 mkdir -p static media data config

目录说明：

/opt/wger/static ：wger web程序

/opt/wger/media ：文件、图片

/opt/wger/data ：pgsql数据库目录

/opt/wger/config：nginx配置

2）Docker Compose配置

涉及wger/server、nginx、redis、postgres

一个.env配置

复制代码

 version: '3'
 services:
   web:
     image: wger/server:latest
     container_name: wger_server
     restart: unless-stopped
     env_file:
       - ./.env.txt
     volumes:
       - ./static:/home/wger/static
       - ./media:/home/wger/media
     #ports:
     #  - "8000"
     healthcheck:
       test: wget --no-verbose --tries=1 --spider http://localhost:8000
       interval: 10s
       timeout: 5s
       retries: 5
     depends_on:
       db:
         condition: service_healthy
       cache:
         condition: service_healthy
 
   nginx:
     image: nginx
     container_name: wger_nginx
     restart: unless-stopped
     volumes:
       - ./config/nginx.conf:/etc/nginx/conf.d/default.conf
       - ./static:/wger/static:ro
       - ./media:/wger/media:ro
     ports:
       - 9099:80
     healthcheck:
       test: service nginx status
       interval: 10s
       timeout: 5s
       retries: 5
     depends_on:
       - web
 
   db:
     image: postgres:14
     container_name: wger_db
     restart: unless-stopped
     environment:
       - POSTGRES_USER=wger
       - POSTGRES_PASSWORD=wger
       - POSTGRES_DB=wger
     volumes:
       - ./data:/var/lib/postgresql/data/
     #expose:
     #  - 5432
     healthcheck:
       test: pg_isready -U wger
       interval: 10s
       timeout: 5s
       retries: 5
 
   cache:
     image: redis:6.2
     container_name: wger_cache
     restart: unless-stopped
     #expose:
     #  - 6379
     healthcheck:
       test: redis-cli ping
       interval: 10s
       timeout: 5s
       retries: 5

.env配置：

用默认即可，根据本机修改几个参数

用的NAS IP：端口

CSRF_TRUSTED_ORIGINS=https://smartee.domain.example.com,http://192.168.5.20:9099/

SITE_URL=http://192.168.5.20

填所属NAS或服务器的IP

10、11行：修改时区

TIME_ZONE=Asia/Shanghai，TZ=Asia/Shanghai

SECRET_KEY、SIGNING_KEY
数据库配置

复制代码

 # Django's secret key, change to a 50 character random string if you are running
 # this instance publicly. Generate e.g. with:
 # * python -c "import secrets; print(secrets.token_urlsafe(50))" or
 # * https://djecrety.ir/
 SECRET_KEY=wger-docker-supersecret-key-1234567890!@#$%^&*(-_)
 
 # Signing key used for JWT, use something different than the secret key
 SIGNING_KEY=wger-docker-secret-jwtkey-1234567890!@#$%^&*(-_=+)
 
 # The server's timezone, for a list of possible names:
 # https://en.wikipedia.org/wiki/List_of_tz_database_time_zones
 TIME_ZONE=Asia/Shanghai
 TZ=Asia/Shanghai
 
 #
 # If you get CSRF errors set your domain here
 # Consult the docs for more details:
 # https://wger.readthedocs.io/en/latest/production/docker.html#csrf-errors
 
 CSRF_TRUSTED_ORIGINS=https://smartee.domain.example.com,http://192.168.5.20:9099/
 X_FORWARDED_PROTO_HEADER_SET=True
 
 #
 # Static files
 # If you are running the application behind a reverse proxy or changed the port, the
 # links for some images *might* break (specially in the mobile app). Also note that
 # the API response is cached and contains the host, if you change this setting, just run
 # docker compose exec web python3 manage.py warmup-exercise-api-cache --force
 # MEDIA_URL=https://your-domain.example.com/media/
 # STATIC_URL=https://your-domain.example.com/static/
 
 #
 # These settings usually don't need changing
 #
 
 #
 # Application
 WGER_INSTANCE=https://wger.de # Wger instance from which to sync exercises, images, etc.
 ALLOW_REGISTRATION=True
 ALLOW_GUEST_USERS=True
 ALLOW_UPLOAD_VIDEOS=True
 # Users won't be able to contribute to exercises if their account age is
 # lower than this amount in days.
 MIN_ACCOUNT_AGE_TO_TRUST=21
 # Synchronzing exercises
 # It is recommended to keep the local database synchronized with the wger
 # instance specified in WGER_INSTANCE since there are new added or translations
 # improved. For this you have different possibilities:
 # - Sync exercises on startup:
 # SYNC_EXERCISES_ON_STARTUP=True
 # DOWNLOAD_EXERCISE_IMAGES_ON_STARTUP=True
 # - Sync them in the background with celery. This will setup a job that will run
 #   once a week at a random time (this time is selected once when starting the server)
 SYNC_EXERCISES_CELERY=True
 SYNC_EXERCISE_IMAGES_CELERY=True
 SYNC_EXERCISE_VIDEOS_CELERY=True
 # - Manually trigger the process as needed:
 #   docker compose exec web python3 manage.py sync-exercises
 #   docker compose exec web python3 manage.py download-exercise-images
 #   docker compose exec web python3 manage.py download-exercise-videos
 
 # Synchronzing ingredients
 # You can also syncronize the ingredients from a remote wger instance, and have
 # basically the same options as for the ingredients:
 # - Sync them in the background with celery. This will setup a job that will run
 #   once a week at a random time (this time is selected once when starting the server)
 SYNC_INGREDIENTS_CELERY=True
 # - Manually trigger the process as needed:
 #   docker compose exec web python3 manage.py sync-ingredients
 
 # This option controls whether to download ingredients and their images from the
 # configured wger instance. When scanning products with the barcode scanner, it is
 # possible to dynamically fetch the ingredient if it is not known in the local database.
 # Possible values: WGER or None (to deactivate). Requires USE_CELERY to be set to true.
 DOWNLOAD_INGREDIENTS_FROM=WGER
 
 # Keep exercise api cache warmed up. This will setup a job that will run once
 # a day at a random time (this time is selected once when starting the server).
 # Requires USE_CELERY to be set to true.
 CACHE_API_EXERCISES_CELERY=True
 
 # Whether to force updating the exercise api cache every time the job runs
 CACHE_API_EXERCISES_CELERY_FORCE_UPDATE=True
 
 
 # Whether celery is configured and should be used. Can be left to true with
 # this setup but can be deactivated if you are using the app in some other way
 USE_CELERY=True
 
 #
 # Celery
 CELERY_BROKER=redis://cache:6379/2
 CELERY_BACKEND=redis://cache:6379/2
 CELERY_FLOWER_PASSWORD=adminadmin
 CELERY_WORKER_CONCURRENCY=4 # Set to one if using sqlite
 
 #
 # Database
 DJANGO_DB_ENGINE=django.db.backends.postgresql
 DJANGO_DB_DATABASE=wger
 DJANGO_DB_USER=wger
 DJANGO_DB_PASSWORD=wger
 DJANGO_DB_HOST=db
 DJANGO_DB_PORT=5432
 DJANGO_PERFORM_MIGRATIONS=True # Perform any new database migrations on startup
 
 #
 # Cache
 DJANGO_CACHE_BACKEND=django_redis.cache.RedisCache
 DJANGO_CACHE_LOCATION=redis://cache:6379/1
 DJANGO_CACHE_TIMEOUT=1296000 # in seconds - 60*60*24*15, 15 Days
 DJANGO_CACHE_CLIENT_CLASS=django_redis.client.DefaultClient
 # DJANGO_CACHE_CLIENT_PASSWORD=abcde... # Only if you changed the redis config
 # DJANGO_CACHE_CLIENT_SSL_KEYFILE=/path/to/ssl_keyfile # Path to an ssl private key.
 # DJANGO_CACHE_CLIENT_SSL_CERTFILE=/path/to/ssl_certfile # Path to an ssl certificate.
 # DJANGO_CACHE_CLIENT_SSL_CERT_REQS=<none | optional | required> # The string value for the verify_mode.
 # DJANGO_CACHE_CLIENT_SSL_CHECK_HOSTNAME=False # If set, match the hostname during the SSL handshake.
 
 #
 # Brute force login attacks
 # https://django-axes.readthedocs.io/en/latest/index.html
 AXES_ENABLED=True
 AXES_FAILURE_LIMIT=10
 AXES_COOLOFF_TIME=30 # in minutes
 AXES_HANDLER=axes.handlers.cache.AxesCacheHandler
 AXES_LOCKOUT_PARAMETERS=ip_address
 AXES_IPWARE_PROXY_COUNT=1
 AXES_IPWARE_META_PRECEDENCE_ORDER=HTTP_X_FORWARDED_FOR,REMOTE_ADDR
 
 #
 # Others
 DJANGO_DEBUG=False
 WGER_USE_GUNICORN=True
 EXERCISE_CACHE_TTL=86400 # in seconds - 24*60*60, 24 hours
 SITE_URL=http://192.168.5.20
 
 #
 # JWT auth
 ACCESS_TOKEN_LIFETIME=10 # The lifetime duration of the access token, in minutes
 REFRESH_TOKEN_LIFETIME=24 # The lifetime duration of the refresh token, in hours
 
 #
 # Auth Proxy Authentication
 #
 # Please read the documentation before enabling this feature:
 # https://wger.readthedocs.io/en/latest/administration/auth_proxy.html
 AUTH_PROXY_HEADER=''
 AUTH_PROXY_TRUSTED_IPS=''
 AUTH_PROXY_CREATE_UNKNOWN_USER=False
 AUTH_PROXY_USER_EMAIL_HEADER=''
 AUTH_PROXY_USER_NAME_HEADER=''
 
 #
 # Other possible settings
 
 # Log level for the web app, possible values: DEBUG, INFO, WARNING, ERROR, CRITICAL
 LOG_LEVEL_PYTHON=INFO
 
 # Recaptcha keys. You will need to create an account and register your domain
 # https://www.google.com/recaptcha/
 # RECAPTCHA_PUBLIC_KEY=abcde...
 # RECAPTCHA_PRIVATE_KEY=abcde...
 USE_RECAPTCHA=False
 
 # Clears the static files before copying the new ones (i.e. just calls collectstatic
 # with the appropriate flag: "manage.py collectstatic --no-input --clear"). Usually
 # This can be left like this but if you have problems and new static files are not
 # being copied correctly, clearing everything might help
 DJANGO_CLEAR_STATIC_FIRST=False
 
 #
 # Email
 # https://docs.djangoproject.com/en/4.1/topics/email/#smtp-backend
 # ENABLE_EMAIL=False
 # EMAIL_HOST=email.example.com
 # EMAIL_PORT=587
 # EMAIL_HOST_USER=username
 # EMAIL_HOST_PASSWORD=password
 # EMAIL_USE_TLS=True
 # EMAIL_USE_SSL=False
 FROM_EMAIL='wger Workout Manager <wger@example.com>'
 
 # Set your name and email to be notified if an internal server error occurs.
 # Needs a working email configuration
 # DJANGO_ADMINS=your name,email@example.com
 
 # Whether to compress css and js files into one (of each)
 # COMPRESS_ENABLED=True
 
 #
 # Django Rest Framework
 # The number of proxies in front of the application. In the default configuration
 # only nginx is. Change as approtriate if your setup differs. Also note that this
 # is only used when throttling API requests.
 NUMBER_OF_PROXIES=1
 
 #
 # Gunicorn
 #
 # Additional gunicorn options, change as needed.
 # For the number of workers to spawn, a usually recommended value is (2 x $num_cores) + 1
 # see:
 #   - https://docs.gunicorn.org/en/stable/settings.html
 #   - https://github.com/wger-project/wger/blob/master/extras/docker/production/entrypoint.sh#L95
 GUNICORN_CMD_ARGS="--workers 3 --threads 2 --worker-class gthread --timeout 240"
 
 #
 # Prometheus metrics
 EXPOSE_PROMETHEUS_METRICS=False

3）启动wger服务

复制代码

 sudo docker compose up

wger使用技巧

1、登录

第一次登录，设置语言中文、创建管理员账户

2、支持的训练动作

3、体重管理

跟踪记录体重变化

4、食谱管理

添加第1个食谱