02 · Core
Reset your metabolism. See the date.
Built for busy adults, 21 and over. Enter where you are and where you want to be. Get your daily calories, your protein target, and the week you get there at a pace that protects muscle.
Your numbers
Saved on this device and shared with the other Atlas tools.
Weeks to your goal
Fill in your numbers to see your date.
Projected weight, week by week
Your curve appears here.
Pace recalculates on your new weight every week, so the curve bends as you get lighter. Dots mark every 5 lb.
His approach: 85% lifestyle and nutrition, 15% training. Calories and protein do most of the work. Hit your protein first, then land close to the calorie number most days. Judge by the 2 to 3 week trend, not one weigh-in.
Steps move the needle quietly. Daily walking adds to what you burn without adding stress to recovery. See where your steps sit on the research curve.
Pregnant, breastfeeding, managing a medical condition, taking a GLP-1 or diabetes medication, or have a history of disordered eating? Work with your clinician before changing how you eat.