Training is three hours.
The week is 168.

Most plans only count the three. The other 165 hours are where most of the result comes from.

Seven upright bars of different heights in a row 2min CH 01 Start here Train the Week,
Not the Workout Your weight, the days you will really show up, and what your day job is like. You get seven days back, each with what to train and what to eat. Build my week

The rest of the console

  1. A tape measure curled into a loop 1min CH 02 Where This Lands You Maintenance, deficit, protein — plus the part most calculators skip: the weight you stop at.
  2. A walking figure drawn in outline 1min CH 03 The Other 23 Hours Moving up one step in day job beats about six gym sessions. The arithmetic is on the page.
  3. A loaded barbell seen end on 1min CH 04 What You Could Lift Once One set you actually did, run through six published formulas. They disagree, and the gap is printed.
  4. A stopwatch face with one hand 1min CH 05 Every Race You Have Not Run One finishing time, three published models. They agree up to the half, then split by minutes.
  5. A heart drawn in outline inside five evenly spaced rings 1min CH 06 Two Apps, Two Zone 2s Your watch and your bike computer put Zone 2 in two bands that do not overlap. Both are doing it correctly.

Nothing to compute

A round plate divided into wedges Turning Grams Into Meals A calculator hands you three numbers in grams and stops there, which is the least useful place to stop. This is the translation into food. Read it Two measuring scoops, one heaped Why 2.2 and Not 3 The benefit of more protein stops climbing at about 1.6 g per kilo, and the plan here still uses 2.2 when cutting. That is deliberate. Read it

What the console can and cannot see

One set of numbers, one maintenance figure.

The three calorie channels ask the same things and run them through the same resting-rate formula, on purpose — three pages quoting three different figures for one person is worse than any of them being slightly off. The lift and race channels never ask your weight at all.

Every figure is a population formula.

Mifflin-St Jeor and the activity multipliers around it were fitted to groups, not to you. Two people with identical inputs can sit a few hundred kcal apart. Treat the output as a starting estimate to adjust against the scale, not as a reading.

Maintenance is a moving target.

It falls as you do, which is why a fixed intake stops being a deficit partway through and the loss flattens. Channel 02 carries the projection out far enough that you can see where your own number settles.

This is general information, not medical advice.

Diabetes, kidney or liver disease, eating disorders, pregnancy and a long list of medications all change what is appropriate here — if any apply, the plan that counts is the one made with your doctor. Nothing you type is uploaded. The privacy page lists what is.