Locked value used for all TDEE calculations. Update when your weight shifts ~3-4kg.
kcal
kcal
g
g
g
Computed Total
— · — · —
—kcal
kcal
TDEE est
—kcal
BMR + active × 0.7
Target Food (today) —
—kcal
based on training day
Estimated Deficit
—kcal
TDEE − food · ~0.0% / wk
Upper Limit (1%/wk)
—kcal
DON'T cross this
Today's Deficit Zone
log food first
0%0.25%0.75%1.0%1.5%/wk
—
Note: BMR baseline calibrated to your DXA-measured RMR (2446 @ 105.7kg, 1.16× Mifflin predicted). Apple active multiplied by 0.7 — wrist HR overestimates exercise burn. TEF (~250 kcal/day from protein-heavy diet) and uncaptured NEAT are NOT added — they offset food-log undercount and remain bonus deficit. Update BMR baseline only after next DXA confirms LBM retention. Real cut signal = 7-day weight MA + waist trend, not daily deficit number. Target food range: training day 2600-2800, rest day 2300-2400.
Weekly Realized TDEE
— days
Realized TDEE (data)
—kcal/day
avg food + (Δweight × 7700/days)
Formula TDEE (avg)
—kcal/day
BMR + active × 0.7
Weekly Loss Rate
—% / wk
— kg/wk
Avg Daily Intake
—kcal
N=— days logged
Need 7+ consecutive days of food + weight data to compute.
Evening PM
Training & Notes
Before bed — log training type
Trend
W1slide to pan window →W12
Trend · % From Start PROJ 1%/WK
Science Log CALIBRATIONS
No entries yet — add your DXA/RMR/BMR history below
Rolling Summary TRENDS
— → —
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Daily History LOG
Every Day, Everything
Sleep, deficit, training, notes — tap a day to expand