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Workout

Preferences

Exercise-specific overrides take precedence over these defaults.

Timers

The rest timer and the timed-set timer on the workout page.

Timed sets

Equipment

Choose which equipment variants appear in catalogue searches. All are shown by default.

Body and targets

Calories and protein, worked out from you and your goal.

About you

The formula has one constant for men and one for women: 166 kcal a day apart. Protein is the same for both.

Resting energy drops about 5 kcal a day per year of age. PIP stores the year so your age stays correct.

Bodyweight

78.7 kg trend, from your weigh-ins

Last weigh-in: yesterday

Log on Gym Home ›

BMI 24.8

Describe a day without the workout. Training days add workout calories separately.

  • Mostly sitting
  • Some walking
  • On your feet most of the day
  • Physical job

Goal

Build muscle: more calories, higher protein.

Maintain: calories and protein for staying the same.

Lose fat: fewer calories, higher protein to protect muscle.

Lose fat: Slow −10%, Moderate −20%, Fast −25%. Faster is not better — a large deficit risks losing muscle along with fat.

−10% · about 250 kcal a day below maintenance· about 0.2 kg a week

Protein

Grams per kg of bodyweight scales the target to you. Gains level off near 1.6 g/kg (Morton 2018); a calorie deficit needs more to protect muscle (Helms 2014).

= 142 g of protein a day

Custom

Calories

A day counts as a training day once you start a session that day. The training allowance adds calories for the workout on top of the rest-day number.

Estimated: −10% to lose fat. Training days add 300 kcal for a 59-minute session, your usual length.

High protein intake is safe for healthy kidneys. If you have kidney disease, ask your doctor first.

A day counts as a training day once you start a session that day.