Health & nutrition guidance

Updated 14 October 2026

Start with your safety check

For adults 18+. Answer the onboarding health questions honestly. If the app pauses training, get your GP's clearance before exercising. Stop if you feel unwell. Chest pain, fainting or severe breathing difficulty need urgent medical attention. Pregnancy, breastfeeding, recent surgery and medical dietary needs require advice specific to you.

What the calorie estimate means

We estimate resting energy with the Mifflin–St Jeor equation using sex, age, height and weight, then apply the activity level you choose. Your latest valid weight log replaces the onboarding weight for the calculation. This is a starting estimate: exercise habits, body composition, medication and individual metabolism can change your needs. Sex used in the equation may not reflect individual physiology, including hormonal treatment; seek individual advice if the estimate does not fit your circumstances.

A measured approach to weight loss

Eligible weight-loss plans use the smaller of 20% of estimated maintenance or 600 kcal/day, limited by programme floors of 1,500 kcal for female profiles and 1,800 kcal for male profiles. These are conservative app rules, not universal guarantees of nutritional adequacy. We offer maintenance guidance at a BMI below 25 rather than automatically prescribing weight loss for an abs goal. BMI is a screening estimate, not a diagnosis, and can be misleading for some people, including muscular people and different ethnic backgrounds.

When we withhold automatic targets

We do not set automated calorie or macro targets for eating-support flags, medical health-check flags, BMI below 18.5 or at least 40, age over 78, or an energy estimate below the programme floor. Ask a GP or registered dietitian for an individual plan. You can still use gentle food logging and suitable app tools. Do not try to override a clinician's advice with an app estimate.

Protein and macros

Protein starts at 1.6 g/kg, with a reference-weight cap at BMI 27.5 and a protein-energy cap; fat uses 30% of the energy estimate and carbohydrate fills the remainder. These are app defaults, not a prescribed diet. No estimated body-fat percentage is used to choose a calorie cut. Review your energy, hunger, recovery and longer-term progress over 2–4 weeks; do not keep cutting calories after a short-term scale fluctuation.

Photo and recipe safety

AI cannot reliably determine every food, portion, hidden ingredient or allergen from a photo. Review and correct the result before saving. Recipes are suggestions, not a guarantee of allergy safety. Check labels, cooking instructions and safe food storage; do not use an image to judge whether food is safe to eat.

Sources and review

General guidance is informed by NICE dietary guidance, NHS calorie guidance and the NIDDK adult planner eligibility guidance. The app's exact caps and exclusions are product rules. The current calorie and macro policy needs renewed professional review; an earlier training review does not certify these new calculations.