Important
AI Coach gives general fitness and nutrition information. It is not medical advice and does not diagnose, treat or prevent any condition. Talk to a doctor or registered dietitian before changing your diet or exercise routine — especially if you are pregnant, have a medical condition or an injury, take medication, or have (or have had) an eating disorder. Stop exercising and seek medical help if you feel pain, dizziness or unwell.
Your calorie and macro targets
- Energy needs. Resting energy is estimated with the Mifflin–St Jeor equation (10 × weight in kg + 6.25 × height in cm − 5 × age, then + 5 for men or − 161 for women), multiplied by an activity factor (1.2 for sedentary up to 1.9 for very active). The activity factors are widely used approximations; real needs vary between people. Sources [1] [2].
- Calorie adjustment. Fat loss uses about 500 kcal/day below your estimate and muscle gain about 300 kcal/day above it; a target is never set below 1,400 kcal. These are rule-of-thumb starting points, not guarantees — actual body-weight change differs from person to person. Source [3].
- Protein. 1.8–2.2 g per kg of body weight per day depending on your goal, in line with the ranges reported for people who exercise. Sources [4] [5].
- Fat and carbohydrate. Fat is set at about 25% of calories (the adult guideline range is 20–35%) and carbohydrate makes up the rest. Source [6].
Training
- Weekly structure. The Full Body (3 days), Upper/Lower (4 days) and Push/Pull/Legs (6 days) programs follow the general guidance that adults should do muscle-strengthening exercise for all major muscle groups on at least two days a week. Sources [7] [8].
- Progressive overload. The reminder to add weight after several completed sessions at the same load is a simplified rule of thumb based on the progression principle described in source [9].
AI Coach and food estimates
- AI Coach replies are generated by an AI model (Anthropic's Claude) from your profile and history. They can be wrong or incomplete and are not individually cited. Use the sources below and a qualified professional to check anything important, and do not rely on them for medical decisions.
- Calories and macros for the default meals and for photo scans are approximate estimates. For reference values see source [10].
References
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. pubmed.ncbi.nlm.nih.gov/2305711
- FAO/WHO/UNU. Human energy requirements: report of a Joint FAO/WHO/UNU Expert Consultation, Rome, 17–24 October 2001. fao.org/4/y5686e/y5686e00.htm
- Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826–837. doi.org/10.1016/S0140-6736(11)60812-X
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi.org/10.1186/s12970-017-0177-8
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. doi.org/10.1136/bjsports-2017-097608
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. dietaryguidelines.gov
- World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: WHO; 2020. who.int/publications/i/item/9789240015128
- Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Med Sci Sports Exerc. 2011;43(7):1334–1359. doi.org/10.1249/MSS.0b013e318213fefb
- American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708. doi.org/10.1249/MSS.0b013e3181915670
- U.S. Department of Agriculture. FoodData Central. fdc.nal.usda.gov