Health disclaimer.

Estimates, not prescriptions

Every calorie and macronutrient figure Phasebuilt gives you is an estimate produced by applying a published predictive equation to the answers you entered. Predictive equations describe a population average. Individual metabolism varies around that prediction, sometimes considerably. Treat the output as a well reasoned starting point to be adjusted based on what actually happens over the following weeks.

Speak to a clinician first if any of these apply

Pregnancy or postpartum

Energy needs and safe training both change, and generic guidance does not account for that

A diagnosed condition

Including cardiovascular, metabolic, kidney or eating disorders

Medication

Some medicines affect heart rate, appetite, blood glucose or fluid balance during exercise

Injury or recent surgery

Rehabilitation needs a professional who can assess you in person

Under 18 or over 65

The equations used here are validated in healthy adults

Stop if something is wrong

Ordinary muscle soreness a day or two after training is expected. Chest pain, dizziness, fainting, breathlessness out of proportion to the effort, joint pain, or any sharp pain during a movement is not. Stop and get it assessed.

No guaranteed outcomes

We do not promise a specific result in a specific time, because nobody honestly can. Progress depends on adherence, starting point, sleep, stress, medical factors and genetics, and it is not linear. Any programme guaranteeing a fixed transformation is describing marketing rather than physiology.

Eating disorders

Calorie targets and tracking are not appropriate for everyone. If you have a history of disordered eating, please speak to a clinician before using a tool that sets numerical intake targets.

In an emergency

Contact your local emergency services. Do not use this site for urgent medical concerns.