The Fat Loss Bible
Today’s numbers
From the Bible
End-of-day picks, matched to everything that’s left of your day — calories, protein, carbs, fat, and fiber.
Day recap
Food log
Add food
Snap your plate, set the numbers yourself, and the picture lands in your log with the entry.
Find a food
Manual entry
My foods — Cookbook
My foods — Staples
Steps
Your daily floor is the minimum movement that protects muscle while the fat comes off. Walking is the quiet half of saving muscle — no wearable needed, just type in the number.
Strength this week
Two to three resistance sessions a week is the muscle-sparing dose — it’s the signal that tells your body to keep the muscle and burn the fat instead.
Workouts
Weight
History
Your week
The last seven days, today included — what you ate, day by day, against your targets. Fat loss isn’t won in a day. It’s a week that keeps repeating.
Make it yours
The tracker starts clean — no sample data. Set your real numbers here: the Bible’s standard targets — 2,200 cal · P 185g · C 230g · F 60g · Fiber 30g, maintenance 2,700, a 7,000 step floor — one weigh-in at today’s weight, and a clean log. Edit anything after; it’s all yours.
Your goal
The Bible’s starting math: calories ≈ current weight × 11, protein ≈ 1g per lb of goal weight, fat ≈ a third of goal weight, fiber 30g. A starting line, not a law — edit anything.
Daily targets
Your timeline
Pick how fast you want to go. The date is the honest math — your goal weight, your pace. Go as aggressive as you like: the app won’t block your number, but it will tell you straight what a faster pace costs.
Starting estimate only: your calorie target + 500 (about a 1 lb/week pace). Trust your own trend over any estimate — if you hold steady eating 2,800, then 2,800 is your number.
Maintenance ≈ your current weight × the activity number. It fills the box above — then a pace button below turns it into your calorie target, and protein stays 1g per pound of goal weight.
Pace buttons rewrite your calorie target above — hit Save goals & targets to keep the change. Or type any calorie number you want into the target: the date and the warnings follow your number.
Start over
Wipe this device clean and go back to a fresh start — standard targets, one weigh-in at 191 lbs, nothing logged.