⚡ Daily Routine (30 seconds)
Morning: Open app → tap
+ → enter your weight
After meals: Tap a Quick Meal template or use
+ to enter calories & protein from MFP
End of day: Enter steps from Health app, toggle your movement & sleep
🍽️ Meal Templates
Save your most frequent meals (e.g. "Chicken Bowl — 520 cal, 42g protein"). Next time, one tap adds it to your daily total. Build 8-10 templates and you'll rarely type numbers again.
🍔 Restaurant Adjustment
Eating out? Tap the restaurant tier under Today's Log:
•
Home — no adjustment
•
Light +100 — sushi, salad bar
•
Standard +200 — typical restaurant
•
Heavy +350 — fried food, buffet, heavy sauces
📈 How Targets Work
•
Calories: TDEE minus 500 cal (~1 lb/week loss)
•
Protein: 0.8g per lb bodyweight (optimal for fat loss + muscle)
•
Steps: Your configured target (default 10,000)
The remaining display at top turns
green (on track),
yellow (close), or
red (over) as you log.
⚖️ Weight Tracking
Log weight every morning after using the bathroom, before eating. The app calculates a
7-day rolling average to smooth out daily fluctuations from water, sodium, etc. Trust the trend line, not any single day.
After 2 weeks of data, the app recalculates your
real TDEE based on actual intake vs. weight change — not just a formula estimate.
🔥 Streaks & Celebrations
Your streak counts consecutive days with at least one log entry. Milestones trigger celebrations at 3, 7, 14, and 30 days, plus weight milestones at 5, 10, 20 lbs lost. Don't break the chain.
📸 Progress Photos
Take front and side photos weekly (Sunday recommended). Photos are stored on your device. The scale can stall while your body composition improves — photos catch what the scale misses.
🚨 Plateau Detection
If your 7-day weight average hasn't moved in 14+ days, the Body tab flags it with suggestions: reduce calories by 100, add 1,500 daily steps, or schedule a diet break.
📱 Notifications
You'll receive Telegram reminders:
•
7:30 AM — Morning planning
•
8:30 PM — End of day logging
•
9:30 PM — Daily accountability report (automatic)
•
Sunday 9 AM — Weekly AI coach analysis
💾 Data Safety
Your data auto-syncs to the cloud after every log. You can also manually export a JSON backup from Settings. To install as an app: Safari → Share → "Add to Home Screen" (iPhone) or Chrome → Menu → "Install app" (Android).
🎯 The 30-Week Plan
Target: 1 lb per week = 30 lbs in 30 weeks. This pace preserves muscle, prevents metabolic adaptation, and builds habits that stick. Trust the process. Consistency beats intensity every time.
