Your measured burn

Standard calorie calculators guess from age, height, and weight. Two people with identical stats can burn hundreds of calories apart, so a guess can put your targets in the wrong place from day one.

FuelPath stops guessing once it has your data: it measures what your body actually does.

The math is energy balance. If you eat 2,400 calories a day and your weight trend is dead flat, you burn about 2,400. Losing half a pound a week on the same intake means you burn about 250 more than you eat.

FuelPath runs this over a rolling 28-day window using your logged food and weigh-ins. Wearable calorie estimates are deliberately not used for this number; your scale and your log beat a wrist guess.

The engine needs honest logging and regular weigh-ins: it uses days with credible intake and needs enough weigh-ins spread across the window. Until then it shows warming up with progress bars.

Daily weigh-ins are ideal (first thing, after the bathroom, before food). Imperfect logging days are automatically excluded, so one rough weekend does not poison the number.

Every weigh-in comes with a picture: the dots are your recent readings, the purple line is your trend, and the shaded band is how much your weight normally swings day to day. A dot inside the band is a normal morning. The trend number under it is the one that counts. The weigh-in box also opens on your last reading, so the minus and plus buttons are usually all you need.

Tap the Expenditure card for the full breakdown: the exact inputs, the trend, and what the number means for each phase.

Each phase has an anchor off your measured burn. Fuel holds at it. A Build adds a surplus sized for about half a pound a week. A Cut takes a deficit, and once you have body composition on file that deficit is sized against your own fat stores rather than a flat percentage, which is sharper at both ends of the range.

Your expenditure breakdown shows the whole picture: your fat mass, the daily ceiling that comes off it, and how much of that your current setting spends. The ceiling is what your body can release in a day, never a target to chase, and your coach picks how much of it to use.

Adjustments apply in steps capped at 250 calories, so no plan ever lurches. When one lands, all three of your phases move together, so the Cut you walk into next month is sized off the same number as the Fuel you are in today, not off a calculation from eight weeks ago.

Your weigh-ins feed this too. Protein and fat scale off what you actually weigh, read as a two-week trend rather than any single morning, so a heavy day never moves your targets.

Nothing here changes on its own. FuelPath watches the gap between your plan and your measured burn and tells your coach when it has opened up; your coach reads it, decides, and the change is theirs. Ask your coach why they moved; the reasoning is theirs to share.

Your measured burn already includes your average training, so an ordinary day needs nothing extra. A half marathon or a three-hour ride is not an ordinary day. When a session runs above your usual training, FuelPath adds the difference to that day's target, all as carbs. On your calorie ring the base runs round to a small notch and the training share carries on in lighter green to the top; your carb ring splits the same way, so you can see which carbs are there for the session.

Only the difference counts. Adding your watch's full number on top would pay for your average training twice. Watch calories are also trimmed a little first, because wrist estimates run high.

To keep the week honest, easy days hold back a small amount (shown as an easy-day number under your target) that the big days spend. Your weekly total still matches your measured burn.

Sessions come from WHOOP or Oura on their own (Strava and Apple Health are on the way), or you log them yourself with the + button or the Train tab. Plan a long session ahead of time and the day before carries extra carbs so you start it full; the Training fuel card on Today also tells you how much to take during the session and after.

A refeed you set yourself and a big session never stack: the bigger of the two wins. Your coach can switch training fuel off for you if they would rather set big days by hand.