It's a single composite calculator that combines your body stats, goal, training frequency and diet adherence into one AI-style forecast — covering your Transformation Score, predicted timeline, fat-loss/muscle-gain split, calories and macros.

The Transformation Score blends three factors: your diet adherence level, your weekly training frequency, and how safe your implied rate of change is compared to established sports-science guidelines. It's expressed as a score out of 100.

The predictor uses the Mifflin-St Jeor equation for energy needs plus rate-of-change and body-composition modeling drawn from common coaching practice. It gives a strong planning estimate, but individual results vary with genetics, sleep and consistency.

Yes. The engine splits your projected weight change into a fat component and a lean-mass component based on your training frequency and protein target, instead of just showing one total weight number.

Re-run it every 4–6 weeks, or any time your weight, training frequency, adherence, or goal changes meaningfully.