The AI weight loss app that keeps muscle while you cut.

Most published guidance on sustainable weight loss in tracking-app cohorts lands somewhere around 0.5 to 1% of bodyweight per week. Once you set a target with Casey, she works backward from your activity and TDEE to a calorie target and protein floor. Coach Jamie keeps your lifting program at maintenance volume so strength and lean mass stay put while the scale moves.

That target starts from an estimate, because maintenance calories are a range, not a magic number, and it gets corrected against what your own trend actually does.

Track daily. Weigh in same time, post-bathroom. Log meals in plain English. Wear your watch and let the integrations handle sleep and HRV. Once a week, the coaches do a check-in: trend line on the scale, protein hit rate, training-load tolerance, recovery markers. Adjust if needed.

When the scale stalls for a couple of weeks, the first lever is usually daily steps, then a short refeed at maintenance, then (only if those don’t move it) a modest calorie cut. The point is to escalate slowly, because slow-and-steady is what the data on sustained loss vs rebound tends to favor.

The math behind a deficit is simple. The measurements behind the math are not, and calories in, calories out is simple math with messy measurements covers why the scale and the spreadsheet do not always agree.

Wellness Project is informational software, not a medical product. If you have an eating disorder history, are pregnant or postpartum, take medications affected by weight or nutrition (diabetes, thyroid, blood-pressure meds, GLP-1s), or have any other condition that makes a deficit non-trivial, talk to a clinician before starting. None of the guidance here is medical advice.