Guides

How to use the numbers

Editorial explainers that sit next to the calculators. No account required.

• How Long Does Fat Loss Take?

  Use a week range, not a deadline. ARC plans fat-loss time from a percentage of each week's bodyweight.

• Why a Calorie Deficit Might Not Be Working

  If the scale is stuck, check the estimate, the logging, and the rate — before cutting harder.

• Should You Eat Back Exercise Calories?

  Treat wearable burn as a noisy signal. Plan from weekly maintenance, not from each workout’s calorie readout.

• How ARC Sets Protein While Cutting

  Cutting protein in ARC is a range, not a “more is always better” target. Use the middle, then adjust.

• Bulk vs Cut vs Recomp

  Pick a path from your goal, training experience, recent weight trend, and whether you will accept gaining weight.

• How Accurate Is a 1RM Calculator?

  ARC estimates 1RM with three formulas and reports the median plus the spread. It is a planning number, not a tested max.

• RPE vs RIR

  RPE 10 is about 0 reps in reserve. The scale is a communication tool, not a precise instrument.