THE ONE · Daily intake engine

Your daily intake. Without the guesswork.

Set calories, protein, and macros you can actually follow. Then judge the result from what your body does over the next two to four weeks. Built to stay stable, physiology aware, and usable on mobile and desktop.

Your result

What to aim for

Daily target
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Protein—
Carbs—
Fats—
Calorie gap
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The gap between maintenance and your current intake.

Maintenance
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Your estimated calories to maintain your current weight.

Low-energy risk proxy
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Start weight
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Projected end weight
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Projected end body fat
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Start BMI
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Projected end BMI
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Healthy BMI range
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Fat change
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Projected change in fat mass over 52 weeks.

Lean mass change
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Expected weekly rate
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Surplus strategy
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Macro structure
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Training days
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Your weekly resistance training frequency input.

Muscle retention score
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Muscle loss risk
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Coaching adjustment
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Projected progress

Move your cursor or finger across the chart to compare projected bodyweight, fat mass, and lean tissue over time.

Bodyweight
Fat mass
Lean tissue
Body-fat floor

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Body-fat reality

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Low body-fat implications

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Macro split

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To keep this simple, protein stays anchored, fats stay relatively stable, and carbs do most of the adjusting as calories move.