Sex changes the BMR formula by a fixed amount (+5 vs -161 kcal) and the absolute calorie floor.
Each session adds 0.05 to your activity factor, capped at six a week.
Slow fat loss at 0.25% of bodyweight a week while you build muscle.
Your daily target
The working
Maintenance is an estimate from a formula, not a measurement. Two people with identical numbers can sit a few hundred calories apart, which is why this is a starting point to test rather than a verdict. How the app corrects it.
A formula is where you start, not where you finish
Every calculator on the internet, this one included, gives you the same thing: a population average dressed up as a personal number. It cannot know your real metabolism, because it has never seen you eat.
Recomp Coach starts here, then stops guessing. It measures what your weight actually does against what you actually logged, works out your real maintenance from that, and moves your target a little each week. It also reads your recovery each morning and eases the session when you are wrecked.
