Your numbers
Lift days per week
Rest days: 3
Advanced
The week
Carbs are the residual. That is why "carb cycling" is really calorie cycling with protein and fat pinned, and why any scheme that sets carbs first ends up violating either the fat floor or the energy band.
Verify the trend
Add a weigh-in
Weights and the saved plan live in this browser only and never leave the device. Export writes a JSON backup, import restores one, wipe deletes everything.
No body-fat input. Consumer body-fat readings are noise. Photos and tape at monthly checkpoints read composition.
Steer by the scale
The calculator prescribes and the scale steers. Weigh daily and judge the 7-day rolling mean against the phase's rate, never a single morning.
Off target two consecutive weeks: move the weekly average by 150–250 kcal in the correcting direction, rest-day carbs first.
verified band the phase rate bands
practice the step size and the two-week rule
The verifier above keeps weights in this browser only. Nothing leaves the device.