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Use case · Losing fat

Lose fat, keep the strength.

Pick a pace of up to 1 kg a week. Mezo sets calories and protein to match, follows the trend instead of the scale, and keeps your lifts moving.

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Bodyweight at 80.8 kg, down 1 kg in 30 days, with a goal of 78 kg by 20 December that the trend reaches on 7 December, ahead of schedule, and a chart trending down.

  • A pace you choose

    Set your goal to losing fat and say how fast, up to 1 kg a week. With automatic targets on, calories move to match.

  • A floor under the target

    However fast the pace, calories never go below a set minimum, or below your resting energy.

  • Protein for a cut

    Protein is worked out from your lean mass, and set highest while you are losing.

  • The trend, not the scale

    A straight-line fit through the last 90 days, so one salty dinner does not change the picture.

  • A date to aim for

    See the date you are on course to reach your goal, and how fast you are losing each week.

  • More food on training days

    Days you train get more to eat, worked out from the training you actually log.

  1. Eat more on the days you train.

    Your target starts from resting energy and everyday activity, adds the training you log on that weekday, then takes off what your pace needs. Protein and fat hold steady; carbohydrate moves with training.

    • Katch-McArdle when your body fat is known, Mifflin-St Jeor otherwise
    • Tell it your training days until your log has three weeks of its own
    • Or type your own targets in
    Why these numbers: resting energy of about 1,815 kcal from Katch-McArdle on 66.9 kg of lean mass, 35% for everyday activity, nothing added for training on Thursdays, and 385 kcal a day off to lose 0.4 kg a week.

  2. Know when you will get there.

    A projection needs enough to go on, so Mezo waits for at least four weigh-ins across two weeks before it names a date, and moves the date as you go.

    • Bodyweight, body fat, muscle mass and body water
    • Weekly rate and change over the last 30 days
    • Backdate, edit or delete any reading
    The dashboard: 1,250 ml of water, bodyweight at 80.8 kg and on track for a 78 kg goal on 7 December, and 15 workouts, 143,641 kg of volume and 263 sets in the last 30 days, each against the 30 days before.

Train. Eat. Track.

Training, food and body in one place.

  • Log your training

    • Follow a routine or start from nothing
    • Last time's numbers beside every set
    • Automatic progression and a rest timer
    Learn more

  • Eat to your targets

    • Search, scan or pick a recent food
    • Calories and macros worked out from your body and training
    • Water against a daily goal
    Learn more

  • See what it adds up to

    • Volume, streaks and top lifts against the period before
    • Sets per muscle on a body map
    • A bodyweight trend with a projected goal date
    Learn more

Frequently asked questions.

  • How fast can I set my pace?

    Up to 1 kg a week. Calories never drop below 1,200 or 1,500 kcal depending on sex, or 1.1 times your resting energy if that is higher.

  • Do I have to use Mezo's targets?

    No. Targets start in manual mode, where you type your own. Automatic targets are one switch.

  • Why does my weight change every day?

    Water and food move the scale day to day. Mezo shows a trend over 90 days so you can see the direction underneath.

Start today.

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