Track daily weight and cycles, set a step goal and read trends before adjusting your plan.
Log weight, view the chart and compare periods without mistaking fluctuation for lasting change.
Set a sustainable target and track compatible steps from Apple Health or Health Connect.
Nalko currently focuses on weight and steps and does not present them as clinical biomarkers.
Weight is useful when collected under similar conditions and interpreted with activity, intake and performance.
Weigh under similar conditions and keep a realistic, relatively stable step goal.
Use the chart and cycles instead of one value influenced by water or digestive content.
Compare calories and training tracked in Nalko with external observations such as waist or recovery.
During fat loss, a gradual average decrease matters more than a fast drop. During muscle gain, a small surplus targets slow change to limit unnecessary fat gain.
Steps help standardize part of NEAT, your activity outside training. There is no universal target: a high number helps only when it is sustainable and recoverable.
A calculation gives you a starting point. Your average weight, steps, and training performance then reveal the right intake for your goal.
Read the guideCalorie deficit, protein, resistance training, and tracking: a measurable method to gradually reduce your waist without a crash diet.
Read the guideThe right target starts with your current activity. Learn how to increase your steps without confusing movement, calories burned, and guaranteed fat loss.
Read the guideA weigh-in measures far more than body fat. Learn what creates daily noise, how to standardize measurements, and when a trend deserves action.
Read the guideTime depends on cadence and the steps already built into your day. Two simple calculations turn 10,000 steps into a realistic schedule.
Read the guideWater, glycogen, salt, digestion and the menstrual cycle can shift the scale without an equivalent change in fat.
There is no universal target. Choose a sustainable baseline, increase gradually if needed and keep it stable enough to interpret weight.
Not in the current version. Available tracking covers weight and steps, and those measurements are not a medical diagnosis.
Log weight, set steps and compare several days in Nalko before adjusting calories or activity.
