Nutrition
Work out how many calories to eat to lose fat sustainably, using Mifflin-St Jeor (or Katch-McArdle if you know your body fat). The default deficit is moderate, on purpose.
Your inputs are stored only on this device so we don't ask twice.
What moves this number isn't the math: it's your sleep, your training, and above all your adherence.
This is your planning baseline, not a guarantee. Most people who calculate this stall around week 3, because the number was never the hard part. Adherence, sleep and stress are.
Estimates for informational purposes. Not medical advice.