We use the Mifflin-St Jeor Equation, scientifically recognized as the gold standard for estimating resting metabolism. This is combined with your Activity Level to determine your Total Daily Energy Expenditure (TDEE).

Consistency is the core of results. Any logged activity — including Recovery & Rest Days — maintains your streak. The goal is "Macro-Consistency": building the habit of engaging with your fitness routine every single day.

BMI serves as a vital health baseline. While it doesn't measure body fat directly, we use it to scientifically suggest whether a "Bulk" or "Cut" is optimal for your current physiological state.

The Iron Score is our proprietary normalized metric. It balances Consistency (50%), Momentum (20%), and Goal Efficiency (30%). It allows users with different goals (Bulking vs. Cutting) to compete fairly on a single board.

Yes. We use a 28-day rolling window for consistency. This means a dedicated new user can catch up to a veteran in just one month. Our logarithmic streak scaling also prevents "early-start" advantages from being permanent.

We employ Physiological Sanity Checks and Database Rate-Limits. The system blocks biologically impossible progress (e.g., extreme daily weight jumps) and prevents spam-logging to protect the integrity of the board.

Your WRAPPED card is a high-resolution, shareable summary of your current streak and training stats. It uses a beautiful mesh-gradient design to help you celebrate and share your consistency on social media.

The Golden Tick is a premium badge awarded to supporters of Iron Logs. It signifies your contribution to the app's development and grants you a distinct aura on the leaderboard for 30 days.

Absolutely. By default, your data is stored locally on your device. If you enable Cloud Sync, your data is encrypted and synced to your private account via Supabase. We never sell your data or share raw weight logs.