What fits what’s left of your day — and closes the protein gap.
Your daily floor is the minimum movement that protects muscle while the fat comes off. Walking is the quiet half of saving muscle — no wearable needed, just type in the number.
Two to three resistance sessions a week is the muscle-sparing dose — it’s the signal that tells your body to keep the muscle and burn the fat instead.
This edition starts clean — no sample data. Set your real numbers here: the Bible’s standard targets — 2,200 cal · P 185g · C 230g · F 60g · Fiber 30g, maintenance 2,700, a 7,000 step floor — one weigh-in at today’s weight, and a clean log. Edit anything after; it’s all yours.
The Bible’s starting math: calories ≈ current weight × 11, protein ≈ 1g per lb of goal weight, fat ≈ a third of goal weight, fiber 30g. A starting line, not a law — edit anything.
Pick how fast you want to go. The date is the honest math — your goal weight, your pace. Go as aggressive as you like: the app won’t block your number, but it will tell you straight what a faster pace costs.
Starting estimate only: your calorie target + 500 (about a 1 lb/week pace). Trust your own trend over any estimate — if you hold steady eating 2,800, then 2,800 is your number.
Pace buttons rewrite your calorie target above — hit Save goals & targets to keep the change. Or type any calorie number you want into the target: the date and the warnings follow your number.
Wipe this device clean and go back to a fresh start — standard targets, one weigh-in at 191 lbs, nothing logged.