A plan written for you, with the reasons.
The moment you finish signing up, MSCL writes your personal strategy: phases, priorities, calories and protein explained for your body and your goal. It is refreshed every month with your real data.
Change a number. Watch the plan move.
The same rules the app uses: Mifflin-St Jeor resting metabolism, an activity factor from your real steps, direction from your numbers, and safety rails on every target.
Demo only, for a healthy adult. The app also uses your training days, sleep and logged weight. Not medical advice.
Lose 4 kg and keep every gram of muscle
Your resting metabolism and your real steps put maintenance near 2 830 kcal; a 20 % deficit loses fat without costing muscle.
Upper / lower split, 4 days, heavy compound lifts first; cardio as steps and two short zone-2 sessions.
4 meals, protein in each one, most carbs around training, 31 g fiber.
Weigh in 3–4 mornings a week, 7+ hours of sleep, water goal before dinner.
In 4 weeks: −2 kg on the 7-day average and the same loads on your main lifts.
Goal weight below your weight means a deficit; above, a surplus. "Build muscle" with a lower goal weight becomes recomposition. Maintenance starts only when your logged weight reaches the goal.
Up to 0.7 kg a week of loss or 0.25 kg of gain. Never below 1.2× your resting metabolism, deficit capped at 25 %, surplus at 12 %.
Mifflin-St Jeor (1990), ISSN protein position stand, EFSA water reference values, ACSM guidance and natural-bodybuilding nutrition research.