MenuMacro
Your Profile (Shared across plans)
Calculated from weight & body fat
Plan Configuration
Nutrition Strategy
Adjusting this scales your macros & TEF
Muscle repair
Training energy
Hormonal health
Protein Intensity: 1.60 g/kg
✅ Optimal for muscle retention
Training Protocol
~83 kcal/day
~48 kcal/day
Total Training Energy131 kcal/day
Lifestyle
Metabolic Analysis
Auto from Profile
Daily Movement
10% of Food
From Protocol
BMR + NEAT + TEF + Training
Metabolic mode detected
DEFICIT (Cutting)
Daily Balance
-229 kcal
Results after 12 weeks
Comparison Charts
Weight Trajectory
Weight (kg)
Body Composition
Fat %Muscle (kg)
Initial Body Composition
Main Plan
FFMI: 20.1BF: 18.0%Lean Mass: 61.5 kg
Elite
Athletic
Muscular
Strong+Fat
Average
Lean
Skinny
Skinny Fat
Overweight
Obese
Final Body Composition
Main Plan
FFMI: 19.9BF: 16.1%Lean Mass: 61.0 kg
Elite
Athletic
Muscular
Strong+Fat
Average
Lean
Skinny
Skinny Fat
Overweight
Obese
How it works
Deterministic Physics: Uses the 7,700 kcal/kg rule for mass changes based on thermodynamic principles.
Calorie-Weighted Partitioning: Fat/muscle ratio depends on exercise mix and calorie balance:
- Deficit (<-100 kcal): Resistance 90% fat / 10% muscle loss | Cardio 65% fat / 35% muscle loss
- Maintenance (±100 kcal): Resistance enables recomp (lose fat, gain muscle) | Cardio slight fat/muscle loss
- Surplus (>+100 kcal): Resistance 50% muscle / 50% fat gain | Cardio 20% muscle / 80% fat gain
- Protein: Optimal (≥1.6g/kg): ±5% | Adequate (1.2-1.6g/kg): 0% | Low (<1.2g/kg): ∓5%
- Alcohol: Regular consumption (>7 drinks/week): ∓7% (worse in all scenarios)
Real-time Updates: Charts update instantly (<16ms) as you adjust your inputs.