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Day-to-day weight swings of 1–2 kg are normal and mostly water: a salty meal, a high-carb day, a hard leg session (muscle holds water while it repairs) or the menstrual cycle can all mask fat loss for a week or more. Judge progress by your 2–3 week trend, not single weigh-ins. RepFuel fits a trend line through all your weigh-ins and, once you've logged food for a week and weighed in over 10+ days, calculates your real TDEE from what you ate versus how your weight moved. If the trend is still flat after 3 weeks, that number tells you exactly how much to adjust.

A good target for most lifters is about 0.5–1% of body weight per week. Leaner people should stay nearer 0.5%, since the faster you cut when you're already lean, the more muscle you risk. Pair the deficit with high protein and keep lifting heavy so your body has a reason to keep muscle. RepFuel converts your chosen rate into a daily deficit (about 7,700 kcal per kg of body weight) and never sets a target below 1,500 kcal for men or 1,200 kcal for women.

Research on lifters puts the useful range at roughly 1.6–2.2 g per kg of body weight per day, with the higher end most helpful during a cut. RepFuel sets 2.0 g/kg when you're cutting and 1.8 g/kg when maintaining or bulking. Spreading it over 3–5 meals of about 0.3–0.4 g/kg each is a practical way to hit it. If you're very overweight, basing protein on your goal weight gives a more realistic number.

Photo estimates are a big time-saver but not a food scale. Portion size is the hardest part, and hidden calories like cooking oil, butter and dressings are the usual culprits. Expect them to be in the right ballpark for typical meals and less reliable for mixed dishes. To get better results, shoot from above with the whole plate in frame, mention anything hidden ("cooked in 1 tbsp olive oil"), and review each item before adding it. For a strict cut, weigh your staple foods and use photos for everything else.

Yes. "Recomposition" works best for beginners, people returning after a break, and anyone carrying more body fat. The recipe is eating around maintenance or a small deficit, high protein, and progressive strength training. Because fat loss and muscle gain cancel out on the scale, track your lifts and waist measurement as well as body weight. If your weight is flat but your numbers in the gym keep climbing, it's working.

A simple method that works for most lifts is double progression. Pick a rep range (say 8–12), use the same weight until you hit the top of the range on every working set, then add the smallest jump available (typically 2.5–5 kg for lower-body barbell lifts, 1–2.5 kg for upper body). RepFuel shows last session's weight × reps beside every set, so each set has a clear target: match it, then beat it by a rep or a little weight.

No. Warm-ups prepare you for the work but don't drive much adaptation, so counting them inflates your volume and makes weeks hard to compare. Tap the set number in RepFuel to mark a set as a warm-up (W). Warm-ups are excluded from your training volume and personal records. You can also tag drop sets (D) and sets taken to failure (F).

RepFuel uses the Epley formula: weight × (1 + reps ÷ 30). It's most reliable for sets of about 1–10 reps taken close to failure. Higher-rep sets tend to overestimate your true max. Use it to see whether your strength is trending up across sessions, not as a number to max out on without a proper warm-up and spotter.

For heavy compound lifts (squats, bench, deadlifts, rows), 2–3 minutes or more usually lets you keep more reps and weight, which means more total work. For isolation exercises and lighter sets, 60–90 seconds is usually enough. RepFuel starts your rest timer automatically when you tick a set, and you can set a different rest time for each exercise.

Every TDEE calculator is an estimate. BMR formulas are typically within about 10% for most people, and activity multipliers are rough. RepFuel uses Mifflin-St Jeor, or Katch-McArdle if you enter your body fat %, which is more accurate for lean or very muscular people. The number that matters most is your adaptive TDEE in Insights: it's worked out from your own intake and weight trend, so it corrects for the formula's error after a couple of weeks of logging.

Your workout in progress is saved on your phone as you go, so reloading the page or losing signal in a basement gym won't wipe your sets. When you tap Finish with a connection, it syncs to your account. Installing RepFuel to your home screen also makes the app open instantly.

Meal photos are sent for analysis and not stored by us, and coach conversations stay on your device. Your logs are only used to run the app for you. We never sell data or use it for advertising, and AI requests aren't used to train AI models. See our Privacy Policy for the details.

Free covers everything you need to train and track, plus a monthly allowance of AI food scans and coach messages. Pro adds much larger daily AI allowances, AI progress reports, a more capable AI model, and unlimited routines, custom exercises and saved foods. You can cancel anytime from the Membership page and keep Pro until the end of the period you've paid for.