The PSMF cut. App-guided. Lean mass data to back it.

Name: Lipoly
Brand: Lipoly

Calculated from your lean body mass. 2.2–3.0 g/kg protein. Built-in refeeds. Conservative sprint training. A defined finish line.

Run your sprint. 7 days free — lipoly.app

You've run the spreadsheet. Now run the app.

Most serious lifters running PSMF have done it with a spreadsheet, a Discord, and the r/PSMF wiki. That works — and it shows sophistication. But the manual version leaves a lot of friction:

Calculating protein from LBM (not IBW) requires body composition measurement and manual maths
Refeed timing and carb amounts need to be tracked manually
Supplement tracking (electrolytes, potassium, calcium, fish oil) is a separate spreadsheet
Transitioning into and out of maintenance has no formal structure

Lipoly removes all of this. Enter your body fat % and weight. The app calculates your exact targets using the LBM-based formula (more precise than IBW), assigns your Sprint Level, schedules your refeeds, tracks your supplements and training, and transitions you automatically into the mandatory Maintenance Phase.

The protocol is the same. The execution is better.

Why LBM-Based Protein Calculation Matters for Lifters

Classic PSMF used 1.2–1.5 g/kg ideal body weight — designed for a sedentary obese population in a clinical setting. For lifters with significant lean mass, IBW underestimates the protein requirement for lean mass preservation.

The Fat Loss Sprint uses 2.2–3.0 g/kg lean body mass — more precise, higher absolute target, and specifically calibrated for people carrying more muscle. At a typical Sprint Level 1 (lean) profile, this is typically 180–220 g of protein per day — well above the level at which Longland et al. (2016) demonstrated lean mass preservation (and gain) during a 40% deficit.

Sprint Level 1 — The Physique Athlete's Protocol

Most bodybuilders and physique athletes will qualify for Sprint Level 1 (male under 16% BF / female under 25% BF) or Sprint Level 2. Level 1:

Sprint duration: 14 days
Protein: 3.0 g/kg LBM (upper FLS range — maximum lean mass protection)
Fat: 25 g/day
Refeeds: mid-sprint and final day
Training: conservative volume, 2x/week strength (not maximal effort — protect the muscle, don't grind it)

Comparison Table

	DIY r/PSMF Spreadsheet	Lipoly App
Protein calculation	Manual (IBW or LBM depending on your setup)	Automatic from body fat % — LBM-based
Refeed scheduling	Manual	Auto-scheduled per Sprint Level
Supplement tracking	Separate spreadsheet	Built-in Habits tab with auto-check from food intake
Training program	Your own / generic	Built-in FLS strength program for sprint phase
Maintenance transition	Manual	Auto: 14-day Maintenance Phase with recalculated targets
AI meal planner	Manual entry / spreadsheet	Plan meals in plain English to hit daily targets: "200g chicken breast, 150g egg whites"
Cost	Free (DIY)	$29.99/month · $149.99 lifetime

Science for This Audience

Longland et al. (AJCN, 2016): 40% deficit + 2.4 g/kg protein + resistance training → +1.2 kg lean mass, −4.8 kg fat simultaneously. This is the FLS model validated. The critical variables: deficit magnitude, protein, and resistance training — all mandated by the protocol.

Mettler et al. (2010): Athletes on identical caloric deficits — high protein (2.3 g/kg) group retained significantly more lean mass than standard protein (1.0 g/kg) group. Protein target is the primary lean mass variable.

r/PSMF users: we built the app.

$149.99 lifetime. Same protocol clinics charge $3,000 for. 2.2–3.0 g/kg LBM protein. Built-in refeeds. Mandatory maintenance.

Try 7 days free — lipoly.app

See your numbers

Run the calculator on your own stats.

Sprint level, calculated macros, and a recommended duration — based on your body composition.

Sprint Level 1

Lean Body Mass: — kg

🥩

—g

Protein

🥑

—g

Fat

🌾

—g

Carbs

🔥

—

Calories

Recommended: —

Training

2× strength training per week
8–10K steps daily
No running or HIIT

See My Full Plan →

Free 7-day trial · No charge today · Cancel anytime

Important information

The information on this page is for general educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Lipoly is a self-guided informational tool — it is not a medical intervention, medical device, or supervised clinical program, and does not replace professional medical care.

Always consult a qualified medical professional before starting any new diet, exercise, or supplementation protocol — particularly if you have a pre-existing health condition, take prescription medication, or are pregnant or breastfeeding. Individual results vary based on body composition, adherence, sex, age, and other factors.

Lipoly is not suitable for: pregnancy, breastfeeding, type 1 diabetes, active eating disorders, severe kidney or liver disease, or body fat below 12% (male) / 18% (female). See full eligibility criteria and contraindications in the app.

Any comparisons with third-party products, services, medications, or approaches on this page are based on publicly available information and provided for informational purposes only. Lipoly makes no claim that any named product or service is unsafe, ineffective, or unsuitable — only that the Fat Loss Sprint is a different tool designed for a different purpose. Prices and product features of third-party services are approximate, based on publicly available data, and subject to change; verify current details at the respective provider's website.