MEASURABLE DAILY GOALS
The daily targets
A clear threshold for every goal. Record your numbers to earn the check.
SHOW UP THREE TIMES
Your training week
A day with at least 45 gym minutes or 60 bouldering minutes qualifies. Multiple entries on one date still count as one training day. Log activities below, with recovery between hard sessions.
MOVEMENT, MADE VISIBLE
Exercise & activity burn
Activity calories are shown separately. Your maintenance estimate may already include activity, so they aren’t automatically added to your deficit or food budget.
How calorie estimates work
Exercise uses activity-specific MET values, body weight and active minutes. The figure shown is energy above estimated rest. With age, height and a sex equation in My plan, resting energy uses Mifflin–St Jeor; otherwise it uses the standard 1-MET resting assumption.
Unmatched steps assume level walking at 100 steps/minute and 3 MET. Steps attributed to a logged workout are removed from that step estimate. For bouldering, blank active time assumes half the session is climbing and half is rest. These are rough heuristics; enter measured active time and overlapping steps when you know them.
Compendium of Physical ActivitiesFOOD, WITHOUT THE FUSS
What’s on your plate?
Describe your meal, review the estimate, and add it to your day.
Local estimates stay on your computer. Portions are approximate; you can edit them.