Tare isn't medical advice. Its targets, estimates and coaching are general information, not a diagnosis or treatment, and Tare isn't a doctor or a dietitian. Check with a doctor before changing how you eat or train, especially if you're pregnant or breastfeeding, have a medical condition, take medication, or have had an eating disorder.
These are published guidelines and research on what Tare advises, so you can check it for yourself. Tare's targets and limits are worked out in its code. The coach is an AI model: its instructions include the guidance below, but it doesn't read these references for each reply, we can't trace everything it writes to one source, and it can be wrong. When it looks something up on the web, the pages it read are listed under its reply.
Where a number is Tare's own judgment rather than a published figure, this page says so.
Tare's first estimate uses the Mifflin–St Jeor equation, the most reliable of the common formulas for resting energy, times 1.4 for everyday life. After that it goes by logs and weigh-ins, since what someone burns changes as their weight does. The 1.4 is Tare's own starting assumption.
Tare's fastest pace is about 1% of body weight a week. People who lose at a gradual, steady pace are more likely to keep it off, and in people who train, slower loss protects muscle better.
Tare never sets a target under 1,500 kcal a day. Obesity guidelines usually put weight-loss diets at 1,200 to 1,500 kcal a day for women and 1,500 to 1,800 for men. One floor for everyone, at 1,500, is Tare's own choice.
Tare won't set a goal under a BMI of 18.5, where underweight starts for adults.
Tare aims for about 1.8 g of protein per kg of body weight. Most people who exercise do well on 1.4 to 2.0 g, gains in muscle from training level off at around 1.6 g, and more may help trained people keep muscle while losing weight. Keeping the target between 100 and 220 g is Tare's own limit.
Carbohydrates should come mainly from whole grains, vegetables, fruit and pulses, which also bring fiber. Keep free sugars under 10% of the day's energy and sodium under 2 g a day. Moderate drinking means one drink or less a day for women and two or less for men, and even that may raise some health risks.
Tare's plans add a little weight once the targets are met, as the American College of Sports Medicine advises, with enough weekly sets, since muscle gain rises with them. The World Health Organization recommends at least 150 minutes of moderate activity a week, and says muscle strengthening benefits everyone.
Adults up to 60 need 7 or more hours a night. In a small trial, people dieting on short sleep lost less fat and more muscle than when they slept longer.
Asked about a supplement, Tare goes by evidence summaries like NIH's. Creatine is well studied and has been safe and well tolerated in healthy people. For many weight-loss supplements the evidence is limited, and the FDA warns that many are likely to contain dangerous hidden ingredients, so Tare doesn't help with them. A medicine or a medical condition is a question for a doctor or pharmacist.
In pregnancy, weight gain is recommended, by an amount that depends on BMI beforehand, so Tare sets no deficit. Breastfeeding generally needs 330 to 400 more kcal a day. Weight-loss medicines are decided with a health care professional, and some weight usually comes back after stopping one. On insulin, a low-carbohydrate diet needs a clinician from the start, since doses may have to come down to prevent lows. With kidney disease, how much protein is for a dietitian or health care professional. A 2024 guideline suggests 0.8 g per kg a day for adults at stages 3 to 5, so Tare uses that until they enter their own number. For teenagers the focus should be a healthy lifestyle rather than weight, so Tare doesn't coach them. Eating disorders are serious illnesses that can be treated, so at signs of one Tare steps back from numbers and points to real help. Holding the pace at 0.5% on insulin or with kidney disease, and using that protein figure at every stage, are Tare's own limits.
Packaged foods' numbers come from USDA FoodData Central and Open Food Facts. Meal estimates are an AI model's estimates, and are marked as estimates.