Weight Loss,
Evidence-Based
Your complete daily protocol — calories, macros, hydration, steps, sleep, and training — each backed by peer-reviewed research.
Your Workout Plan
Evidence-based programming: ≥10 sets/muscle/week at 2× frequency for hypertrophy (Schoenfeld 2016), compound-first exercise order (Simão 2012), progressive overload principle (Schoenfeld 2017).
Training Days
3 days selected → Push / Pull / Legs
Session Duration
Available Equipment
bookmark Saved Exercises
Exercise illustrations by Bryl Lim · CC BY-SA 4.0
Programming Evidence
Schoenfeld et al. (2016) · Sports Medicine · Dose-response of weekly volume on hypertrophy
Schoenfeld et al. (2016) · Sports Medicine · Training each muscle twice per week superior to once
Simão et al. (2012) · J. Strength & Cond. · Exercise order affects strength and volume
Schoenfeld et al. (2017) · Sports Medicine · Systematic increase in load drives adaptation
Schoenfeld et al. (2017) · J. Strength & Cond. · Rep range continuum for muscular adaptations
Helms et al. (2014) · J. Int. Soc. Sports Nutr. · Evidence-based split recommendations for trained lifters
The Research
Every formula is derived from peer-reviewed studies. Tap any citation to read the original paper.
Calorie Target
Mifflin-St Jeor — most accurate REE equation (82% within ±10% of measured). TDEE minus 500–750 kcal/day per AHA/ACC/TOS guidelines.
REE = 10W + 6.25H − 5A + S
Protein
1.6–2.2 g/kg/day — meta-analytic breakpoint at 1.62 g/kg. During severe deficit, up to 2.3–3.1 g/kg lean mass may be beneficial.
Dietary Fat
15–25% of total calories (≥0.5 g/kg/day minimum). Below this, hormonal disruption (testosterone, menstrual function) occurs. Fat is essential for hormone synthesis and fat-soluble vitamin absorption.
Fiber
14g per 1,000 kcal (or 25–30g/day). Fiber increases satiety, improves gut microbiome diversity, and reduces all-cause mortality by 15–30% at intakes of 25–29g/day.
Hydration
35–40 mL/kg/day — clinical fluid guideline. 500mL before meals increases weight loss by 44%.
Steps
8–10K/day (<60yr) · 6–8K (≥60yr) — mortality plateau. For active weight loss, ≥10K with ≥3,500 brisk steps is optimal.
Sleep
7–9 hours/night — sleep extension from 6.5h to 8.5h reduced caloric intake by ~270 kcal/day without any dietary intervention. Short sleep (<5.5h) causes 55% more lean mass loss during deficit.
Resistance Training
2–4 sessions/week, hitting each muscle group 2×/week. Higher frequency and ≥10 sets/muscle/week maximizes hypertrophy and muscle retention during deficit.
How It Works
Enter Your Stats
Weight, height, age, gender, and activity level.
Get 10 Evidence-Based Targets
BMI, calories, protein, fat, fiber, water, steps, sleep, training, and safe weight loss rate.
Track & Recalculate
As your weight drops, recalculate. All targets adapt.