Goal
Current
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Body Composition
Body Weight
Lean Mass
Fat Mass
Goal
Body Fat %
Lean Mass
lbs
Fat Mass
lbs
Goal
Recovery
HRV (SDNN)
Resting Heart Rate
RHR
Nutrition — Last 7 Days
Daily Calories vs TDEE
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Macro Targets
Calories (training)1,800 kcal
Calories (rest)1,600 kcal
Protein200g
Fat (training)55g
Fat (rest)65g
Carbs Mon–Thu75g
Carbs Fri–Sat100g
Carbs Sunday35g
Training Schedule
HRV Thresholds
55+ msWell Recovered
45–54 msModerate
38–44 msElevated Stress
<38 ms × 2 daysRest Day Required
Athlete Baseline
Start Weight—
Start Body Fat—
Lean Body Mass—
BMR~1,993 kcal
Est. TDEE~3,100 kcal
Challenge Start—