Simple plans, built for your time

A: We don’t just track your total weight—we separate it into muscle and fat using accurate body-composition analysis. From there, we apply safe, research-backed rates that actually happen in real life: you can lose 0.5 to 2 pounds of fat per week depending on the pace you choose, and gain 0.25 to 1 pound of muscle per week (adjusted for men and women). Your calorie needs are calculated with the gold-standard Mifflin-St Jeor formula, then fine-tuned for your exact activity level to create the perfect deficit or surplus—nothing too extreme, nothing too slow. Protein is set high at 0.8–1.2 grams per pound of body weight, fats stay at a healthy 25–30 % of calories, and carbs fill the rest for energy. Every timeline we give you already includes a 10 % real-world buffer and ranges from as little as 4 weeks to a maximum of 2 years—whatever your personal goal truly requires.