The app builds your plan from your body stats, eating windows, busy times, workouts, daily activity and goal. Each week it reviews your weigh-ins and recommends adjustments. It also applies the safety limits below, which no plan can go past.
How your calories are set (TDEE)
Everything is anchored to your Total Daily Energy Expenditure (TDEE), the energy you need to hold your weight. To lose weight you eat below it, and to gain weight you eat above it.
TDEE starts from your Basal Metabolic Rate (BMR), calculated with the Mifflin-St Jeor equation from your age, height and weight. It then adds an Activity Factor based on your daily activity and the length and intensity of your workouts.
TDEE formula: Mifflin-St Jeor BMR multiplied by activity factor
Safety limits
| Limit | Value |
|---|---|
| Longest fat loss or muscle gain phase | 16 weeks |
| Fastest weight loss | 1% of body weight per week |
| Lowest BMI for continued fat loss | 17 |
| Calorie cuts come from | Carbs and fat only, never protein |
| Minimum fat | 15% of daily calories |
| Minimum per meal | 5 g fat and 5 g carbs |
If your plan reaches these floors, the app stops cutting and recommends a path forward, such as a maintenance phase, before you lose more weight.
The plan is built for consistency, not perfection. Landing within about 5 g of each meal's macros keeps you on track.
Who shouldn't use the app? Some medical conditions, ages and body sizes mean the app isn't safe for you. See Is the RP Diet Coach app right for me?
References
- Roberts, B. M., Helms, E. R., Trexler, E. T., & Fitschen, P. J. (2020). Nutritional Recommendations for Physique Athletes.
- WHO. Physical Status: The use and interpretation of anthropometry. Report of WHO Expert Committee (1995). World Health Organization, Geneva.
- Mustajoki P., Pekkarinen T. (2001) Very low energy diets in the treatment of obesity.
- Mifflin, M.D., et al. 1990. A new predictive equation for resting energy expenditure in healthy individuals.