Bulk and cut rate checker: am I on target?

Your data never leaves your browser

Order and separators don't matter, comma or dot as decimal mark. Several weigh-ins on the same day are averaged.

Drop a file here or

Apple Health (export.zip or export.xml), Withings (weight.csv or ZIP), Google Fit (Takeout CSV), Happy Scale, Libra, openScale, Trendcurve and any CSV with a date and a weight column.

Target range per week

Default 0.25 to 0.5% per week: a guide for novice and intermediate lifters from Iraki et al. 2019. Change it freely.

Your rate Example data

This is made-up example data covering twelve weeks, so you can see what a result looks like. Paste your own weigh-ins above.

Rate per week
Your target range
Result
Estimated energy balance
Daily weigh-ins (noise) Trend Target range

Estimated with 7,700 kcal per kilogram, as in the Trendcurve app. That figure applies to fat tissue. Muscle gain works differently: new muscle is mostly water and stores less energy per kilogram, but building it costs energy itself. On a bulk the number is only a rough direction.