#fat

Compare your expected weight loss from a calorie deficit against your actual scale trend to find out if your deficit is real — or just wishful math.

Estimates your Basal Metabolic Rate using Mifflin-St Jeor or the more precise Katch-McArdle formula when body fat % is known.

Calculate daily protein, fat, and carb targets using AMDR guardrails with protein/fat priorities adjusted for your goal.

Estimate whether you need a deload, how long it should last, and what intensity to target during it based on recent RPE, missed reps, and recovery signals.

Find out whether meal timing will materially affect your goal, or whether total calories and protein are all that matter.

Estimates calories and macros for partially known meals (restaurant, dining hall, unlabeled) with uncertainty ranges when exact nutrition info is unavailable.