Fuel
The other half of the fat-loss goal.
Morning weight
Log most mornings (after the bathroom, before food). The trend matters, single days don't — rate vs the −0.5 to −1%/week target shows after a couple of entries.
Three rules that matter
Protein anchor every meal
0.7-1 g per lb of bodyweight per day. In a deficit this is what protects the muscle you’re building back.
Modest deficit, not a crash
300-500 kcal under maintenance, losing 0.5-1% of bodyweight per week. Faster costs strength and recovery.
Calibrate by scale trend
Weigh in 3+ mornings a week, judge by the weekly average. Flat for two weeks: cut ~200 kcal, oil and drinks first.
Your rotation
Tap any meal to edit it. Liquid calories stay near zero. The full reasoning (with citations) lives in the workout plan doc.