Load Console · five to compute

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.

CH 01 Start here Train the Week,
Not the Workout Your weight, how many days you will really show up, and what your day job is like. You get seven days back, each one with what to train and what to eat, adding up to the week total on screen. 3 numbers + 4 choices 2 min · of 3 7 rows + week total Build my week

The rest of the console

  1. CH 02 Where This Lands You Maintenance, deficit, protein, how fast you lose. Plus the part most calculators skip: the weight you stop at. 3numbers + 4 choices 1min · of 3 26weeks projected
  2. CH 03 The Other 23 Hours Where a day’s calories actually go, drawn to scale. Moving up one step in day job beats about six gym sessions. The arithmetic is on the page. 3numbers + 4 choices 1min · of 3 3parts of a day
  3. CH 04 What You Could Lift Once One set you actually did, run through six published formulas at once. They disagree, and the gap is printed instead of hidden — then every working percentage is drawn as the plates you would load. 2numbers + 3 choices 1min · of 3 9percentages, loaded
  4. CH 05 Every Race You Have Not Run One finishing time, and three published models predict every other distance. They land within seconds of each other up to the half and then split by minutes — and the same maths hands back what to run on Tuesday. 1time + 2 choices 1min · of 3 8distances × 3

Nothing to compute

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: the order to build a day in, portions measured with your hand instead of a scale, which foods carry protein cheaply per hundred calories, and what each of four meals is actually doing. Read it Why 2.2 and Not 3 The benefit of more protein stops climbing at about 1.6 g per kilo, and yet the plan here uses 1.8 when gaining and 2.2 when cutting. That is not a rounding error, it is a deliberate margin, and this is where the line flattens, why the cutting number is higher, and which popular claims about protein the evidence does not actually support. Read it

What the console can and cannot see

One set of numbers, one maintenance figure.

The three calorie channels — the week builder, your numbers and the daily burn — ask the same thing and run it through the same resting-rate formula. That is on purpose. Three pages on one site quoting three different maintenance figures for one person is worse than any of them being slightly off. The one-rep max and the race predictor sit outside all of that: they never ask your weight, and they never print a calorie.

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, and nothing here measured anything about your body. Treat the output as a starting estimate to adjust against the scale over a few weeks, 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 out. Most calculators never mention this. 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 of those apply, the plan that counts is the one made with your doctor or a registered dietitian. Nothing you type is uploaded or stored — the privacy page lists what is.