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Health

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Today's meals

Calories

Daily intake

Green dashed = daily kcal target. Amber dashed = maintenance (TDEE). Bars are stacked by food density — low-cal foods at the base, higher-density on top.

Heatmap

under target within ±10% over target over TDEE no log

Recent activity (above baseline)

Nutrient targets

Pick a nutrient. Red line is your daily target. Bars red if you're below a min target or above a max target; green when you're on it.

Activities

Bonus burn above the moderate baseline.

1-200 kcal 200-500 500-800 800+ no logged activity

Weight + projection

Your foods by calorie density — cut from the top first

Every food you've logged, highest density at the top. These are the items quietly eating your deficit — cut or swap them first. Total kcal column = sum of all logs of that item (frequency × portion).

Volumetric heroes — low-density foods that fill you up

Cucumber15 kcal/100g
Lettuce / leafy greens15 kcal/100g
Zucchini / courgette17 kcal/100g
Mushrooms22 kcal/100g
Spinach23 kcal/100g
Cabbage25 kcal/100g
Cauliflower (also rice)25 kcal/100g
Watermelon30 kcal/100g
Bell peppers31 kcal/100g
Strawberries32 kcal/100g
Broccoli34 kcal/100g
Carrots (raw)41 kcal/100g
Apple52 kcal/100g
Egg whites52 kcal/100g
Greek yogurt 0%59 kcal/100g
Cottage cheese 1%72 kcal/100g
Plain popcorn (air-popped)387 kcal/100g but ~30/cup
Shirataki / konjac noodles7 kcal/100g 🐐
Brothy soups (consommé)~20 kcal/100g
Chicken breast (lean)165 kcal/100g — very satiating

Eat a kilo of cucumber for 150 kcal; a handful of nuts is 170 kcal. Density matters more than will-power. Anything labelled low in your meals list is doing this work for you.

Playbook — the suggestions that actually move the needle

Eating

  1. Hit 140g protein/day. You're probably at 60–80g. Cheapest fixes:
    • 3 eggs at breakfast = +18g
    • 200g chicken breast at dinner = +60g
    • 250g Greek yogurt 0% = +25g
    • Tinned tuna in spring water (not mayo) = 25g per tin
    Without this you arrive at 73kg skinny-fat with no visible abs.
  2. Make dinner the biggest meal. Light dinners → 22:00 biscuit raids. Aim for 700–900 kcal at dinner with protein + fat. Move treats here too — easier to stay disciplined when the indulgence is scheduled.
  3. The 3 obvious wins:
    • Tuna mayo → tuna + olive oil + lemon (–250 kcal/lunch)
    • 22:00 biscuits → cottage cheese 1% w/ cinnamon (200g = 144 kcal, kills the craving)
    • White coffee → black (–60–100 kcal/day if habitual)
  4. Stop drinking calories. Late-night milk + biscuits = ~600 "invisible" kcal. Have milk with breakfast, not as a nightcap.

Exercise

  1. Start resistance training NOW. Single most important item on this list. 3×/week, compound lifts (squat / deadlift / bench / row / pullup), 45 min sessions. Without it, ~25% of weight lost is muscle and you arrive flat.
    • No gym? Push-ups, pull-ups (door bar), single-leg squats, weighted-backpack farm walks. Progressive overload still works.
  2. Walk in the morning. 30 min brisk walk before 13:00 = +150 kcal burn at zero hunger cost (you're fasted anyway). Caps cortisol, builds NEAT, makes the 13:00 meal more anticipated.
  3. Don't eat back activity. When you log a 3h strim day (+300 kcal bonus), let the deficit deepen. That banks the off days you'll inevitably have.

Pacing

  1. Aim for 5–6 logged days under target/week, not 7. One "off" day with the family eating real portions is fine — actually helps adherence. Just don't let it become 2, then 3.
  2. Weigh every morning, same time, after toilet, before food. Not for the daily number — for the 7-day moving average. Daily swings 1–2kg from glycogen/sodium and mess with your head.
  3. Recalibrate at 14 days. Formula says –0.5kg/wk at 2455 kcal. If after 2 weeks the 7-day MA hasn't dropped ~1kg, the activity_level multiplier is too high. The weekly check-in below tells you this — actually act on it when it fires.
Bottom line
  • Biggest unlock: lift weights + 140g protein/day. Everything else is fine-tuning.
  • Second biggest: upgrade dinner, kill the 22:00 raid. Saves ~400 kcal/day on bad nights.
  • The food choices are good. The portions are fine. What's missing is protein, lifting, and one more hour of discipline at night.

Finance

Holdings