v1.3.0 — clearer, more accurate, and it explains itself
Accuracy
- The calorie tool now uses the Mifflin-St Jeor equation when you give it age, height, and sex. That is the best-validated general-population formula. The old bodyweight-times-a-factor number stays as a quick fallback.
- Fixed the bulk-and-cut citation (it had two papers tangled together) and corrected the fast-gain lean:fat split to 61/39, which is what the Garthe 2013 figures actually work out to. The numbers are directional, and the code now says so.
- Body-fat estimates now tell you they get less reliable at very low or very high body fat.
Plain English
- Every bit of jargon has a plain-English explanation now: 1RM, RIR, RPE, MEV/MAV/MRV, TDEE, DOTS, Wilks, and 27 more. There is a
glossarycommand, a glossary in the web app, and a small "?" next to the confusing words. - The calculators explain their output instead of just printing a number: what it means, how to use it, what to watch out for.
New
- Type in the reps you hit on a 5/3/1 AMRAP set and it works out your next training max.
- Miss the bottom of your rep range two sessions running and it tells you to deload instead of grinding harder.
Mobile
- Fixed a layout bug that pushed the page sideways on a phone, plus the usual tap-target and zoom-on-focus fixes, checked across phone sizes.
Nothing was removed. Every command and flag still works the way it did.