Methodology

Units

Formulas run in kilograms and centimeters. The interface defaults to pounds for US and Canada. You can switch to kilograms. The preference is stored on this device.

Weight-loss timeline

Weekly loss is 0.5%, 0.75%, or 1.0% of that week’s projected weight — not a constant pound subtraction. The result is a week range and a date range, labeled as estimates.

Calories

BMR is Mifflin-St Jeor. TDEE is BMR times 1.2, 1.375, 1.55, 1.725, or 1.9. Maintenance is shown as a range. You may override with a known holding intake. Scenarios are 10–25% below maintenance. Default is 15%.

ARC will not generate calorie-deficit targets if you are under 18, pregnant, breastfeeding, or flag an eating-disorder concern. It will not display a calorie target below the range this product is designed to recommend. Those floors are product guardrails, not a claim about a universally safe intake.

Protein

Resistance-trained gain or maintenance: 1.6–2.2 g/kg/day. Resistance- trained cutting: 1.8–2.4 g/kg/day. The middle of the range is the practical target. The top is not automatically better.

Bulk, cut, recomp

A rules-based path from your goal, experience, recent weight trend, and whether you will accept gaining. No photos. No rigid body-fat cutoff. Every result includes why, an alternative, and a next tool.

1RM

Epley, Brzycki, and Lombardi. Median headline. Range from formula spread. Built for 1–10 reps. RPE is mapped to approximate RIR for education and does not replace the formulas.

What this is not

Not medical treatment. Not a meal plan. Not a tested metabolic rate or a tested max. Open a calculator.