A little clarity helps.

We estimate resting energy with the adult Mifflin–St Jeor equation, multiply it by your selected activity level, then apply your chosen gentle, moderate or focused adjustment within bounded limits. It is a starting estimate. Review your energy, recovery and longer-term progress and adjust as needed.

Yes. Select regions on either body view, or browse a muscle group and choose its heads or individual muscles. Any selected finds at least one match; All selected requires every selection. Primary only excludes assisting roles. Heads work together; a matching exercise does not isolate one head.

Full Body is a practical starting point for three days a week. Upper / Lower suits four days. Push / Pull / Legs is a higher-frequency example for experienced lifters. Choose a schedule you can recover from and keep consistently.

Your rank is personal. You earn 100 XP per unique training day and a bounded bonus for positive strength changes compared with your own earliest logged baseline. Repeated logs do not create additional training-day XP. Bodyweight training earns consistency XP.

In local mode, your profile, food diary and workouts are saved in this browser. You can export them in Settings. When account syncing is configured, signed-in data can also be saved in your own protected cloud account.

No. Food values and portions are practical estimates and vary by ingredient and preparation. Suggested portions scale to your calorie estimate. Choose substitutions that fit your preferences; these tools are designed for generally healthy adults.