Apple Watch–informed · dynamic model

Build a Smarter Weight-Loss Plan with Apple Watch

Use recent energy and step averages recorded by your Apple Watch in Apple Health, choose a target date, and get a realistic walking, activity, and food plan backed by a dynamic body-weight model.

1. Profile and goal

Choose where you want to get to and when. The planner solves for the daily intake that reaches that date in the dynamic model.

The published model uses sex-specific equations when estimating starting body composition and resting energy.

cm
kg
kg

Choose a date at least 2 weeks from now. If the goal would require an intake below the planner's safety floor, we'll suggest more time instead.

2. Starting energy and steps

Apple Health values are preferred because they reflect your recent routine. Manual estimation remains available if you do not have them.

Find these in the Health app

Open Health → Search → Activity, then open Active Energy, Resting Energy, or Steps. Enter a recent typical daily average that represents your normal routine—not an unusually active or inactive day.

Apple Health and Apple Watch energy values are estimates. This website does not read HealthKit or hand off to the app.

kcal/day
Where do I find this?

Health → Search → Activity → Resting Energy. Use a representative recent daily average.

kcal/day
Where do I find this?

Health → Search → Activity → Active Energy. Use a representative recent daily average.

steps/day
Where do I find this in Apple Health?

Health → Search → Activity → Steps. Use a recent representative daily average.

3. Additional activity you are willing to add

This is new activity above your current baseline. It is modeled separately so it is not counted twice.

minutes

Energy for new activity uses documented MET estimates from the 2024 Compendium of Physical Activities. The model credits only activity above resting energy.

4. Choose the tradeoff

Each option keeps the same goal weight and target date. The difference is how much of the plan comes from added activity versus food.

Scope: general educational planning for adults age 18–79. It is not individualized medical care. BMI is used only as a conservative screening boundary.