Your numbers
Maintenance
A day you actually eat, from a stretch where your weight held flat.
Rest days: 3
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The week
Carbs are the residual. "Carb cycling" is calorie cycling with protein and fat pinned. Set carbs first and you break the fat floor or the energy band.
Verify the trend
Delete the saved plan and every weigh-in from this browser?
Everything stays in this browser. Nothing leaves the device. Clearing site data or the cache deletes it all, so export a backup. Import restores one.
No body-fat input. Consumer body-fat readings are noise. Photos and tape at monthly checkpoints read composition.
Steer by the scale
The calculator prescribes. The scale steers. Weigh daily and judge the 7-day mean, never one morning.
Off target two straight weeks: move the weekly average 150–250 kcal in the correcting direction, rest-day carbs first.
verified bandthe phase rate bandspracticethe step size and the two-week rule