each bar shows daily calorie intake. green bars are deficit days (intake below TDEE), red bars are surplus days. the teal line is your total daily energy expenditure from Garmin (active + basal) when available, otherwise the primary TDEE estimate.
daily protein
daily protein (g)target band (1.6-2.2 g/kg)7-day avg
logic
during a cut, protein intake of 1.6-2.2 g/kg body weight preserves lean mass. bars below the target band are red to flag insufficient intake.
TDEE estimate
logic
two independent methods estimate your TDEE.
measured comes from Garmin (via Apple Health). active calories from heart rate + movement. basal from your profile.
calibrated comes from energy balance: calories in vs weight change over time. when the two agree within 5%, confidence is high.
long-term
projection to 13% bf
based on current data
needs at least 7 days of weight + calorie data to project
weight & body fat trend
weight (kg)body fat %InBody scan13% target
logic
weight changes don't equal body fat changes 1:1. ringed dots are InBody scans (ground truth). smaller dots are estimates. dashed lines are 7-day moving averages.
cumulative deficit
actual deficitrequired pace
logic
running sum of daily deficit vs required pace to hit 13% bf. green = ahead, red = behind.
scientific milestones
logic
real physiological thresholds. each one shifts something concrete in health, performance, or hormonal function. cardiovascular ones come from Garmin automatically. post-cut milestones require a muscle gain phase after hitting bf% goal. population percentiles are approximate (NHANES, ACSM, Cooper Institute).
reference
weekly recap last 12 weeks
no completed weeks yet
InBody history
logic
the InBody 520 is a medical-grade BIA device. ICW growth alongside SMM confirms real muscle gain. ECW growing faster than ICW may indicate water retention. WHR above 0.90 indicates increased cardiometabolic risk.