Guide
Protein target.
Calories change with the phase and with whether it is a training day. Protein does not. It is the one number to hit every day.
Why protein stays constant
Muscle is built from protein and kept with it. On a deficit day, enough protein is what protects muscle while fat goes. On a training day, it feeds the repair. So the amount does not change with the day.
Perdura sets the daily protein target from your body weight, and by default it is the same every day of the plan. It is the one number to hit every day. Everything else has more slack.
Training days and rest days
Calories are higher on training days and lower on rest days. Carbohydrates take up most of the difference. Protein does not move. A deficit phase lowers both day types, and a maintenance phase brings them back up.
Perdura writes a target for each combination, so the day's target is the phase times the day type: a maintenance training day, a maintenance rest day, a deficit training day or a deficit rest day. Your training days are the ones you chose at setup.
Logging totals and the hit check
Perdura keeps daily totals: calories, protein, carbohydrates and fat for the day. It does not have a food database, so you bring the totals from wherever you count them and type them in once a day.
Protein counts as hit when the day's total lands within a small tolerance of the target, 12 g by default. A day close to target is a day on target.
The protein target days indicator
Your dashboard shows the day's target and whether protein landed, and the weekly indicators count protein target days against a weekly goal, six days by default. That is the number to watch: not a perfect day, but most days.
Nutrition targets, the daily log and both indicators come with Premium. Training logs are free.
Training logs, the verdicts and the weight trend are free. No card.
Updated Sun, 27 Sept 2026