Short answers to what people ask after seeing their number.
Why are training days and rest days different?
A lifting session uses extra energy, so the calories you need on a training day are higher than on a rest day. You get one target for each, and a weekly average that matches how you actually train.
How accurate is this? What if my weight does not move?
It is an estimate, not a measurement. Bodies differ, and your body-fat figure and activity level are guesses too. Treat the number as a starting point, eat to it consistently for two to three weeks, then adjust from what the scale and your measurements do. The results page has an adjust helper for exactly that.
Why do I not get a number below a certain amount?
We show a warning instead of a lower target when it would drop under 1,200 kcal (women), 1,500 kcal (men) or 80 % of your resting energy. Eating below that without supervision is rarely a good idea. If you think you need less, please talk to a doctor or registered dietitian.
What do “active minutes” and “sets” mean?
Active minutes is only the time you are actually training: your sets and the rest between them. Leave out warm-up, long breaks and phone time. If you count sets instead, use your working sets. For example, 16 sets is about 40 active minutes.
Is my data stored or sent anywhere?
No. The calculation runs in your browser and your answers stay on your device. There are no accounts. A share link holds your answers inside the link itself, so only share it with people you trust.
Is this medical advice?
No. It gives general estimates for healthy adults, for information only. Talk to a doctor or registered dietitian before big changes to how you eat, especially if you are under 18, pregnant, have a medical condition, or have had an eating disorder.