Feature

Body Weight Insights

Know if your cut is working, your bulk is on pace, or your maintenance is stable. Plates derives energy balance from weight trends alone, so you never need to count calories or log food.

What you get

• Smoothed weekly averages - 7, 14, and 30-day rolling trends that filter out daily noise (water, sodium, timing)
• Energy balance estimate - approximate daily calorie deficit or surplus derived from your weight slope, no food logging required
• Goal projection - predicted date you'll reach your target weight at the current rate
• Phase coaching - real-time feedback: on track, losing too fast, plateauing, or drifting off course
• BMI tracking - current BMI with healthy range context (and clear disclaimers about muscle mass)
• Confidence indicators - the system tells you when it has enough data vs. when estimates are uncertain

Phase-aware coaching

Set your current phase (cutting, bulking, or maintaining) and Plates adjusts all thresholds accordingly:

• Cutting - on track at 0.5-1.0% body weight per week loss. Warns if losing too fast (muscle risk) or plateauing
• Bulking - on track at 0.1-0.5% per week gain. Warns if gaining too fast (excess fat) or not gaining at all
• Maintaining - flags drift in either direction beyond 0.25% per week

No calorie counting

The energy balance estimate uses the relationship between weight change and energy (approximately 3500 kcal per pound of body mass change). It shows a range like "roughly a 450-750 kcal/day deficit" with explicit disclaimers that this is an estimate. You get actionable insight without the burden of tracking every meal.

Readiness levels

The system gates insights based on how much data it has:

• Insufficient (fewer than 4 entries or 7 days) - shows a prompt to keep logging
• Basic trend (4+ entries, 7+ days) - chart and phase picker available
• Full insights (8+ entries, 14+ days post-phase) - coaching categories, projection, energy balance