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 see at a glance

All derived from weight entries alone. No food diary. No barcode scanning. Just step on the scale and log the number.

Phase-aware coaching

Set your current phase and Plates adjusts all thresholds and feedback accordingly:

Coaching status categories

No calorie counting required

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 derived from scale weight, not precise calorie tracking.

You get actionable insight without the burden of tracking every meal. The number tells you whether your nutrition strategy is working at the macro level.

Smoothed averages filter daily noise

Daily weight fluctuates due to water retention, sodium intake, timing, and gut contents. Plates shows:

• 7-day rolling average - short-term trend, responsive to recent changes
• 14-day rolling average - medium-term direction, filters most noise
• 30-day rolling average - long-term trajectory, definitive trend direction

Coaching reads a smoothed medium-term trend rather than any single day, so one heavy meal or a dehydrated morning won't trigger a false alarm.

Data readiness levels

The system gates insights based on how much data it has, so you never see unreliable numbers:

Log in kilograms, pounds, or stones

Body weight has its own unit setting, independent of the weight unit you lift in. Track your body weight in kilograms, pounds, or stones and pounds, whichever you actually think in. Plates always stores the canonical kilogram value under the hood, so switching units never rounds or corrupts your history, and the value written to Apple Health or Google Health Connect is always correct.

Syncs with Apple Health and Health Connect

Weight entries sync automatically with Apple Health (iOS) and Google Health Connect (Android), and you can import your existing weight history in the other direction. Step on a connected smart scale and the reading flows into Plates; log it in Plates and it flows back out to the rest of your health apps. This sync is free.

Integrates with your training

Body weight phase feeds back into the training suggestion engine. During a cut, progression suggestions become more conservative because maintaining strength is the win. During a bulk, the engine is more aggressive with weight increases because surplus calories support recovery.