Your Fat Loss Sprint Planner
Same protocol. Protein from your lean body mass, not ideal body weight. Refeeds scheduled. Supplements tracked. A finish line that transitions you into maintenance automatically.
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:
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.
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.
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:
| 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 protocol 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 · $199 lifetime |
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.
$199 lifetime. Same protocol clinics charge $3,000 for. 2.2–3.0 g/kg LBM protein. Built-in refeeds. Mandatory maintenance.
The Protocol
Your macros, protein target, and sprint length aren't guesses — they're set by the Fat Loss Sprint, a protocol built on 50+ years of clinical research. See how it works, and how it compares to every other diet.
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