How the estimates work

The app estimates resting energy needs, applies your recorded activity level, then adjusts for your goal. Your actual needs can differ.

10 × weight + 6.25 × height − 5 × age + constant
Constants: +5 or −161; average: −78

Pregnancy, postpartum, surgical recovery, certain low-weight fat-loss requests and invalid targets require individual review. Don't change accurate answers to obtain a different number.

General exercise targets use 1.4 grams of protein per kilogram of body weight for maintenance, or 1.6 for muscle gain, fat loss or recomposition. The default is capped at 35% of estimated calories. These are app choices within a published range for exercising adults. It calculates 4 calories per gram of protein or carbohydrate and 9 per gram of fat.

The usual fat allocation is 30% of calories, with carbohydrate making up the remainder. A selected keto preference uses about 5% carbohydrate instead. Programs can supply different recorded guidance. These defaults aren't a treatment for a health condition. The app doesn't infer protein needs, nutrient deficiencies or supplement doses from a diagnosis. A dietitian can help agree suitable targets.

Meal nutrition values are estimates. Check product labels and portions when accurate tracking matters.

For gender-affirming hormone therapy, the app shows both Mifflin-St Jeor equation results and uses their midpoint as an uncertain starting estimate. It no longer changes that estimate using treatment-duration percentages. The midpoint is an app default, not a validated individual prediction.

Treatment duration alone doesn't establish energy needs. The calculation doesn't recommend medication or dose changes. If you have measured energy needs or specific targets, discuss them with your healthcare professional.

Allergies and recorded food exclusions affect food choices. A diagnosis alone doesn't identify your triggers. The app doesn't use AI-generated histamine or FODMAP ratings to establish medical suitability.

Medication notes and clinician instructions can be considered when you choose to share them for generation. This isn't a verified medication-interaction check or clinical review.

New sessions use your equipment, experience, requested time, dislikes and recorded limits. The app checks exercise identifiers and set counts before saving.

Beginner sessions usually start with one or two working sets. Automatic sessions don't require training to failure. Rest and manageable effort take priority over fitting more exercises into a session.

These defaults draw on healthy-adult guidance. They aren't a treatment protocol for chronic illness. The app doesn't infer previous performance when no session data was supplied.

New meal schedules are checked for missing days, duplicate meals, inconsistent calorie and macro values, and conflicts with recorded allergies and food exclusions. Custom recipes need recognized ingredients and quantities.

These checks can catch errors. They don't verify manufacturing cross-contact, every ingredient synonym, clinical suitability or medication interactions.

Saved plans aren't automatically rewritten when these checks change. Please review an existing plan when your needs change. Prepared alternatives are rechecked against your current recorded restrictions.