###TDEE Engine Overhaul • Introduced priority-based TDEE calculation system • Apple Watch energy data now used as highest-accuracy input (7-day averaging) • Added Katch-McArdle body composition calculation when body fat data exists • Improved Mifflin-St Jeor fallback with step-based blending • Reduced uncertainty ranges across all calculation paths ###Adaptive Metabolism Calibration • Weekly implied TDEE recalculation based on intake and weight change • 65/35 inertia blending to prevent aggressive swings • ±100 kcal weekly clamp for stability • Implausible data rejection (extreme weight shifts, invalid intake patterns) • New confidence states: Formula → Emerging → Calibrating → Confident ###Component-Based Energy Mode • Optional breakdown: BMR + NEAT + EAT + TEF • Step-based NEAT multipliers • Workout duration × MET-based EAT • TEF calculated dynamically ###Meal System Improvements • Create custom meals from text-logged foods • Adjustable portion scaling for meal prep • One-tap save to Saved Meals ###Coach System Expansion • Coach Tip Noteboard now wired to CoachContext • Meal timing insights integrated into Coach layer • Onboarding experience level (Beginner → Intermediate → Advanced) now influences AI training generation • Coach insights adapt to selected User Pack goals and statistics ###System Stability & Integrity • Strengthened data hierarchy (real sensor data prioritized) • Improved internal validation to maintain metabolic accuracy • General performance and UI refinements

### Smarter Calorie Tracking Fixed an issue where meal scan calories could differ from the macros breakdown. Calories are now always derived directly from your parsed protein, carbs, and fat — so the numbers always add up. ### Apple Watch TDEE Integration If you wear an Apple Watch, Protocol now reads your active and resting energy data to calculate a significantly more accurate TDEE. Watch-measured energy replaces formula estimates, bringing accuracy from ±300 kcal down to roughly ±100 kcal. ### 7-Day Health Backfill Protocol now pulls your last 7 days of steps, active minutes, and sleep from Apple Health on first launch. This means your TDEE and activity level are dialed in from day one — no more waiting a week for accurate readings. ### Improved TDEE Engine The adaptive TDEE system now uses a three-tier priority: Apple Watch energy data first, body composition scans second, and formula-based estimation as a fallback. Your calorie targets get more precise as more data becomes available. ### Bug Fixes & Stability General improvements to Health data syncing and biometrics persistence.

SYSTEM INTERPRETATION LAYER — NEW • The coach now has ambient presence — tap any feature for the first time and it explains WHY it exists, what data feeds it, and what signal it produces • 21 features have self-descriptions: Calorie Wallet, Body Scanner, Fasting Timeline, Forge Progression, Chronicle, and more • Interpretation cards appear right next to the button you tapped — not a random popup • "Tell me more" bridges directly into coach chat with full context preloaded • Cards only appear once per feature — after that, the system stays silent • 6 trigger types: first touch, counterintuitive outcomes, blockages, pattern misuse, data unlocked, and time-based re-education • Everything is offline and instant — no AI call, no loading spinner MEAL TIMING INTELLIGENCE — NEW • Coach now calculates your optimal meal schedule based on wake time, bed time, and meals per day • Per-meal macro targets with smart distribution: carbs front-loaded toward morning, fats shifted toward evening • Pre-workout and post-workout timing guidance included automatically • Actual vs planned meal comparison — coach knows if you're eating on schedule or drifting • All of this feeds into every coach conversation without you asking for it EXPERIENCE-SCALED TRAINING — NEW • AI-generated workouts now adapt to your training experience level • Beginners get form cues on every compound, conservative RPE (5-7), machine alternatives, and sessions under 60 minutes • Intermediate lifters get standard progressions with moderate RPE (7-8) • Advanced lifters unlock drop sets, supersets, tempo work, rest-pause, periodization cues, and exercise variations • Your experience level flows directly into workout generation — no more one-size-fits-all plans TEXT FOOD PARSING — REBUILT • The entire text-to-macros pipeline has been rewritten for accuracy • Word numbers work: "two chicken breasts", "a dozen shrimp" — all recognized instantly • 690 foods in the local database (up from 625), with 1,860 searchable terms • Food-specific fallback estimates for common proteins, grains, and staples — no more generic guesses when the API is slow SMARTER INGREDIENT DISPLAY • Decimal macros no longer get corrupted during display • Rounding is correct everywhere — no more silent truncation • Unit labels match quantity properly across all food types • Estimated entries now show their full macro breakdown instead of blank values TRAINING DATA INTEGRITY • Exercise swaps and pinned exercises now persist between sessions • Training plan storage is thread-safe — no more race conditions on save/clear • Calendar store trims old entries cleanly instead of silently dropping saves • Volume analytics now count secondary muscles in per-muscle breakdowns SMARTER AI COACH • @plan command now accepts style hints for targeted workout generation • @rewrite clearly warns you when it replaces your current programming • Coach now sees your real compliance history and owned packs — no more blind spots • Behavioral flags (weekend overeating, night snacking, emotional eating) pulled from your profile instead of defaulted off • 3 new derailer patterns: binge-after-restriction, social eating triggers, cycle-phase appetite shifts • Network failures and missing Vixen cycle data now surface clear notifications instead of failing silently UNDER THE HOOD • Interpretation engine is thread-safe (@MainActor) with stale card recovery and debug logging • State machine prevents interpretation state from getting corrupted • Macro distribution algorithm uses normalized weights — no more rounding drift • Calorie formula centralized — one source of truth across the entire app • Design system consolidated — 11 color tokens defined once, used everywhere • 24 silent failure points now surface errors in debug builds instead of swallowing them • Dead code removed: orphaned view modifiers, unused notification definitions, and always-nil fields cleaned out

**Vixen Mode — Cycle-Synced Training Intelligence** Your cycle is now a programming variable, not a footnote. CYCLE TRACKER REDESIGN • Rebuilt from scratch — phase, cycle day, countdown, and progress in one glance • Energy, mood, and flow logging are always visible. No more hidden menus or extra taps • Phase-aligned training prescription with one-tap workout generation directly from the tracker • New trend analytics: energy sparklines, flow patterns, symptom frequency by phase, and phase energy comparison PHASE-AWARE TRAINING • Weekly workout splits now adapt to your cycle phase automatically • Follicular: front-loads heavy compounds and volume • Ovulatory: peak intensity, max output programming • Luteal: maintenance intensity, higher protein targets • Menstrual: strategic deload sessions, not days off • Phase badges now appear on workout cards in your training calendar SMARTER AI COACH • Your coach now reads cycle phase, energy, flow, and symptom data before giving advice • Compliance dips during luteal or menstrual phases are recognized as biology, not blamed as behavior • Phase-specific protein adjustments: +15% luteal, +10% ovulatory, +5% follicular • Weekly audit detects cycle-correlated patterns — luteal calorie overshoot, menstrual training drops, follicular peak performance DAILY REVIEW + CHRONICLE • Cycle phase and day are captured on every daily review • Chronicle shows phase-colored dots and cycle day badges on your review history • Phase compliance summaries feed directly into your AI coach for personalized coaching over time All Vixen features are invisible to non-Vixen users. No data collected, no UI shown, no fields populated.

•More Accurate Calorie Targets Daily calorie targets now adapt over time using your real intake and weight trends, improving accuracy as Protocol learns your metabolism. •TDEE Transparency See your estimated maintenance calories with uncertainty ranges (±) and a clear confidence level, so you know when estimates are still calibrating versus reliable. •Smarter Movement & Training Inputs Steps and workout intensity now feed directly into calorie calculations, making estimates more responsive to how much you actually move. •Instant Food Lookup 400+ common foods now return macros instantly from a built-in database—no network delay, no waiting. Unknown foods fall back to AI in 2-3 seconds. •Nutrition Label Detection Scan packaged foods and Protocol reads the actual Nutrition Facts label instead of estimating. What the label says is what you get. •Faster, More Precise Meal Logging Gram-based tracking with tap-to-edit quantities. Change "150g" to "200g" and macros update instantly—no rescans required. •Coach With Real Context The AI coach now uses your actual data (calories, weight trend, compliance, sleep, and steps) to give advice that fits your situation, not generic tips. •Daily Compliance Review A lightweight end-of-day check-in summarizes calories, training, and weight to reinforce consistency over time. •UI & Stability Improvements Refined home screen spacing, improved training completion tracking, faster historical day loading, and overall stability upgrades. Protocol continues to prioritize clarity, execution, and trust over noise. Changes made: •Added "Instant Food Lookup" (local database) •Added "Nutrition Label Detection" (packaged food scanning) •Updated "Faster, More Reliable Meal Logging" → "Faster, More Precise Meal Logging" with tap-to-edit detail •Kept same tone and structure

Daily Compliance Review A 15-second evening ritual to acknowledge your day's training, nutrition, and weight. Customizable trigger time. Chronicle Your complete review history with streaks and compliance stats. Tap any day to see details. Weekly Systems Audit After 5 reviews, Protocol analyzes your patterns and suggests what to change. Smarter Coach Your AI Coach now references your Chronicle data for more personalized advice.

• Manual Calorie & Macro Overrides Take full control of your targets with a new manual mode. Override calories and macros across the system, with clear indicators when manual settings are active. • Improved Calorie Cycle Controls Reset your weekly cycle with one tap, switch between automatic and manual modes, and get subtle haptic feedback for key actions. • Unified Nutrition Target System Targets are now managed through a centralized coordinator for better consistency across training, logging, and AI scans. • Clearer Weekly Progress UI Manual mode is now clearly labeled, and editing is intelligently disabled when overrides are active to prevent conflicting inputs. • Food Logging UI Improvements Fixed text alignment, scrolling, and keyboard behavior. Labels and colors updated for clarity and readability. • Subscription Flow Updates Refined trial messaging, corrected tier labeling, improved billing clarity, and reliability fixes for purchase and restore flows.

Meal Tracking Improvements •Fixed an issue where ingredient macros showed as 0 when editing meals. •Improved accuracy of text-based food logging with updated nutrition database. •Rice, protein shakes, and common foods now calculate correctly.

What’s New in Protocol v4.4 Scan-Linked Protein Targets Protein goals can now automatically adapt to your latest body scan. Protocol calculates lean body mass–based targets using your archetype, with intelligent smoothing and safety bounds to avoid extreme or unrealistic numbers. Body Scan Insights View lean body mass in pounds, archetype-specific protein guidance, and detailed explanations directly in the Body Scan results screen. Dynamic Macro Indicators Your macro rings and calorie cycle now show when protein is scan-linked, so you always know when Protocol is using physiological data instead of static targets. Coach-Grade Context Engine Body composition trends and scan context are now integrated into Protocol’s coaching layer, improving adaptive guidance and future personalization. Design System Refinement Protocol’s visual system has been fully standardized across key views with improved surfaces, signal colors, typography, and grid alignment for a cleaner, more disciplined interface. Workout & Timeline Polish Refined workout history grouping, animated grid layouts, and improved timeline interactions for fasting and training logs.

-HOT FIX UPDATE- • Manual macro editing reintroduced with proportional scaling. • Calorie cycle card weekly budget cap now reflects on days implemented. • Added macro override goals and calorie card reflects on macros/calories set for the day. • Fixed ingredient macro overflow and name preservation • Added unit conversion to unit picker and function • Added bounds checking to ingredient computed • Prevented displaying astronomical numbers. • Stronger override prompt for AI to trust user corrections. -UI UPDATES- • Calorie cycling card is now a toggle-able view • Balance engine card is now a toggle-able view

•Smarter food logging with clearer confidence. •Meal analysis has been upgraded for better portion detection and mixed meals, with a new confidence indicator so you know how reliable each estimate is. •Text food logging is faster and more accurate, with improved item breakdowns and optional notes. •Onboarding input has been refined with smoother keyboard handling and better focus when entering body stats. •Stability and performance improvements throughout.

Protocol v4 introduces pack-exclusive intelligence features and refines the experience with subtle interaction cues. Pack-specific engines that adapt to your archetype PrimeCut now features Calorie Cycling—a weekly budget system that lets you toggle between low, moderate, high, and refeed days while staying on target. Balance Mode introduces the Balance Engine, a passive analyzer that detects your intake regime (stable, volatile, drifting) and helps you course-correct over time. Protocol X adds Athletic Benchmarks with built-in 2-minute timers for push-ups, sit-ups, and other performance tests. A smarter Coach that knows the whole app The AI Coach now understands every feature in Protocol—from calorie cycling to cycle tracking to athletic benchmarks. Ask it where to find something, how a feature works, or to generate a custom workout like "leg day with incline bench" and it responds accurately. When the Coach generates a workout, the Training Calendar now shows a loading state so you know it's working. Subtle cues that guide without shouting Biometric rings (Steps, Active, Sleep, Weight) now have pill-label backgrounds that signal they're tappable—press feedback included. Section headers across the app now feature a green status dot for visual consistency and system-alive feedback. Visual refinements Accent-tinted sheet backgrounds give calorie cycling settings, refeed info, and tips a cohesive feel. The welcome screen's COMPLIANCE ENGINE text now sits closer to the Protocol mark for tighter alignment. Protocol v4 makes each archetype feel more purpose-built—structure adapts to how you train.

Protocol v3.3 is a major refinement focused on clarity, reliability, and delivering on core promises. A calmer, more intentional interface The UI has been refined across the app with a quieter, minimal design that reduces visual noise and keeps focus on training and data. The Coach is now the sole floating action—always accessible, never cluttered. Training Calendar, Body Scanner, and Cycle Tracker now live in a dedicated Tools section for cleaner navigation. Cycle-aware training that adapts to your body Vixen Mode training is now fully informed by cycle phase, energy, and symptoms. Workouts meaningfully adapt across the month—lighter, protective sessions when needed and higher-performance training when your body is ready. Smarter, faster workout logging Logging sets now automatically marks exercises complete in Today’s Training—no double work required. First-tap delays when opening workout logging have been fixed, and exercise progress charts now open instantly. Visual polish & clarity Animated archetype icons bring your selected mode to life. The archetype activation screen has been refreshed with clearer confirmation, and meal logging has been reorganized for faster access to camera and saved meals. Performance & stability improvements Workout sheets load faster, state synchronization across views has been improved, and a critical issue where workouts could get stuck on “Preparing workout” has been resolved. Protocol v3.3 makes the app calmer, more responsive, and more trustworthy—so structure does the work, not friction.

Workout Logging, Rebuilt A complete redesign of the workout logging experience for focused, distraction-free training. • Premium rest timer with animated progress ring • Glass-style action buttons and refined visual hierarchy • Exercise headers with progress indicators • Quick-access timer presets and settings Logging now stays out of the way and supports the work itself. ——— Training Progress Tab A new way to review what you’ve actually lifted. • Training summaries over 30 days (sessions, sets, volume) • Volume trends across recent weeks • Session-by-session breakdowns • Weekly volume comparisons • Full exercise histories with logged sets, weight progression, and trends Tap any exercise to see its complete history. ——— Smarter Workout Completion Workouts now reflect reality. • Exercises only mark complete when sets are logged • Skipped or swapped exercises remain unchecked • Your training calendar mirrors what actually happened ——— Full Control Over Training History Your data stays yours. • Delete logged sessions at any time • Remove an exercise’s entire history with a long press • Clear confirmation prompts prevent accidental changes ——— Weight Tracking for Pro & Elite Pro and Elite subscribers now unlock: • Manual weight and set tracking • Rest-timed workout logging • Progress charts and trend views These tools are designed for consistent, intentional training. ——— AI Body Scanner Expanded Body composition analysis is now available to Plus, Pro, and Elite subscribers. ——— Meal & Nutrition Improvements • Persistent meal schedules that save automatically • Smarter meal scanning with editable portions and instant macro updates ——— Training & Navigation Improvements • Refined Training tabs: Today, Week, Progress, Saved • Cleaner navigation with reduced visual noise • Improved workout generation accuracy • Performance and stability optimizations throughout ——— AI Coach Enhancements • Tap-to-execute actions directly from coach responses • Better understanding of daily context across meals, workouts, and progress ——— Expanded Training Packs 41 specialized workout types across: • Forge • PrimeCUT • Protocol X • Balance • Ascetic • Vixen Each pack stays focused on its intended training style. Other Performance Optimizations and Bug Fixes.

•Weekly Generation Sheet Updates Reordered buttons - Bodyweight option now appears right after workout types (before Custom) Added drag indicator - users can resize the sheet Added ScrollView - content now scrolls if it doesn't fit Improved button styling - larger tap targets (56pt), chevron indicators, better spacing Added divider - visual separation between workout types and special options

•Subscription gating - Packs now require correct tier (Plus/Pro/Elite) Pack validation - Auto-deactivates pack if subscription invalid •Food Logging Mode - Plus+ only •Body Fat Scanner - Elite only •Non-negotiables - Premium card styling with archetype accent colors •Camera - 2-3x faster snap

•Complete Visual Redesign Every screen rebuilt with a premium cinematic design — deep blacks, subtle grid patterns, and refined typography throughout. •Smarter Food Logging Mode Scanner now opens only on app launch, not when switching tabs. Faster, less intrusive. •Upgraded Meal Editor New macro adjusters, portion controls, and category pills. Full control over every meal. •Redesigned Weight Graph Clean visualization with 7-day trends, stat cards, and gradient fills. •Premium Training Calendar New tab bar, matte black cards, and smoother animations. •Cycle Tracker Refresh Updated UI for Vixen users with premium styling and better phase insights. •Movable Coach Button Drag it anywhere. Position saves automatically. •Calorie Target Editor Large display, quick-adjust buttons, instant feedback.

•Dark Mode now stays enabled as expected •Non-Negotiables now remember minimized state and stay pinned on top across all packs •Improved workout generation for limited/no gym equipment •Fixed Custom Workout flow •Food Logging mode now persists reliably when you leave and return to the app •Elite: Body Fat Scanner now available across all packs for elite users •Steps display now looks correct above 10,000+ •Upgraded many pages with new premium views for a cleaner, more consistent experience •Added a dedicated request option for bodyweight workouts

WHAT'S NEW - Text Meal Logging — Describe what you ate in plain language. AI estimates calories, protein, carbs, and fat instantly. No more searching databases. - Supplement Library Expanded — New features include "My Stack" to track what you're taking, monthly cost estimates, food-first alternatives, cycling recommendations, and interaction warnings when supplements don't mix well. - Elite Tier Refresh — Updated premium theme with champagne gold accent. - Bug fixes and performance improvements.

•Faster startup when logging meals •Refined archetype selection layout •A simpler, more focused onboarding experience

What’s New • New Food Logging Mode — start your day by logging food with the AI scanner • Improved training generation reliability and weekly planning • Bug fixes and performance improvements • Smoother progress ring animations Fixes • Resolved issues with workout generation and regeneration logic • General stability and performance improvements

•Weekly training plans now generate more reliably and reflect recovery more accurately. •Resolved issues that could cause inconsistent training recommendations. •Cycle tracker redesigned for improved clarity and usability(Vixen Archetype).

• Training Archetypes that adapt workouts, coaching, and goals • Smarter daily workout generation (no templates) • Improved AI coaching awareness of your training day • More accurate macro calculations • UI polish and performance improvements

• Layout and visual consistency improvements across supported devices. • Stability fixes for daily tracking and meal logging. • Performance optimizations and UI responsiveness improvements. • Bug fixes related to visual rendering and state handling. •. Repaired subscription restore button.