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Phases and your plan

Your plan in Fit Phase is a timeline of phases. Each phase has a type, a duration, and a target — and the Check-in tab shows the whole timeline from where you are now to your goal.

Phase types

• Cut — a calorie deficit to lose fat. Each cut has a projected end weight and body-fat percentage.
• Bulk — a controlled surplus to build muscle.
• Diet break — a planned block at maintenance between cuts. Diet breaks reduce fatigue and make long plans sustainable.
• Maintenance / calibration — eating at maintenance while Fit Phase learns or re-learns your numbers.

Where targets come from

Fit Phase estimates your maintenance calories (TDEE) from your own logged intake and weight trend — not from a generic formula. Phase targets are derived from that estimate, so a proposed cut target is grounded in what your body actually does.

If your logging has gaps, the app is honest about its confidence: it won’t pretend to know your maintenance when the data isn’t there yet.

Starting and ending phases

The timeline proposes what’s next, but you’re in control: you start a phase explicitly, and transitions seed the targets for the next phase. When a phase ends, the plan rolls into the next block — a cut into a diet break, a diet break into the next cut — until you hit your goal.