The numbers
This is arithmetic, not medicine. It takes the calories already sitting in the refrigerator, estimates what a body of a given size burns, and shows the difference over time. Every figure it produces is an estimate with real error bars — the direction is trustworthy, the decimal place is not.
Whose plan
The calorie figure comes straight off this week's schedule — the six-day average for whoever you pick.
1448 cal a day, averaged across 6 days
You
Used by the equation
How much you move
Baseline
Training on top
How long
What that comes to
Resting burn
1,647cal
Daily burn
2,384cal
Deficit
937cal/day
After 12 weeks
160.1lb
Change
−20.9lb
To 165 lb
10weeks
The line bends because resting burn falls as you get lighter, so the same food becomes a smaller deficit. A straight line would flatter the plan. Training is priced separately at about 119 cal a day, averaged across the week.
This plan feeds you 200 calories a day below your resting requirement — the energy your body uses lying still. A deficit that size sustained for months is worth running past a doctor rather than a website.
Apple Health
There is no way for a website to ask Apple Health for your data. It lives on the phone, and Apple publishes no server API for it — the only routes are an iPhone app holding a HealthKit entitlement, or the export the Health app makes on request. ChatGPT Health can read Apple Health, but it reads it into ChatGPT and offers nothing for a page like this one to connect to. So this takes the export.
On your iPhone: Health → your picture, top right → Export All Health Data. That produces export.zip. Hand it over below. It is unzipped and read inside this browser tab and never uploaded — this site has no server to upload it to.