Target
—kg—
by —
—weeks left
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Days
:
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Hrs
:
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Min
:
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Sec
74kg
Current weight
28%
Current BF%
Daily Calorie Targets
Gym Day
— kcal
−300 deficit
Rest Day
— kcal
−630 deficit
Cardio Day
— kcal
−430 deficit
Metabolic Snapshot
BMR
— kcal
At complete rest
TDEE (base)
— kcal
No gym
TDEE (with gym)
— kcal
With training
Fat to Lose (→17%)
— kg
Progress vs plan
Recorded Ideal trajectory
Weekly Planner
Select a week to see your daily schedule and calorie targets.
Workouts
Estimated Burn
—kcal
Estimated Burn
—kcal
Estimated Burn
—kcal
Cardio Plan
Starts Week 8. Rest days only — never the day after legs (Thu/Sat are best). Zone 2 is your fat-oxidation sweet spot.

Brisk Walk

Recovery-friendly. 5-6 km/h. Easy on joints.

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Light Jog

Zone 2. 8-9 km/h. Can still hold a conversation.

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Stationary Bike

Low joint stress. Great after leg day DOMS.

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HIIT

1× per week max. 20 min. 30s on / 30s off.

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Cardio Calculator
Estimated Burn
—kcal
Zone 2: Heart rate 60-70% of max (≈ 220 − age). You can speak but feel the effort. This is peak fat oxidation. Don't go harder thinking it burns more — Zone 2 trains your aerobic base and spares muscle tissue.
Meal Prep
Compose dishes from components. Save them. Let the recommender pick the best one for what you still need today.
Pick a day type and start adding to your plate — the recommender ranks dishes by how well they fill your remaining macros.
Category
Tags
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Tip: Components aren't added directly to the plate — they're the building blocks for dishes. Hit "+ New Dish" in My Dishes to compose, or use a chip from Recommendations.

Today's Plate

0 items
Calories0 / 0 kcal
Protein0 / 150 g
Fat0 / 55 g
Carbs0 / 0 g
Saved.
Add meals to start. Tip: 1 Isopure scoop = ~25g protein, 110 kcal.
The Golden Rules
Non-negotiables. These are the gap between 17% and 22%.
1

150g Protein Daily

Every single day — gym, rest, office, sick. Bad days get a shake. Protein preserves muscle in a deficit.

2

Legs Never Skipped Again

40-50% of your muscle mass. Biggest fat-burning tool you have. Skip legs = leave results on the table.

3

Progressive Overload

Write down your weights. Hit the rep ceiling → add 2.5kg. No tracking = no progress measurement.

4

Hit Your Daily Calorie Target

Not 400 under. Not 400 over. The deficit is calibrated. Eating too little loses muscle. Too much stalls fat loss.

5

Creatine Every Day

5g daily with breakfast — gym days and rest days. No loading phase needed. Compounds over 6-8 weeks.

6

7–8 Hours Sleep

Fat loss and muscle growth happen during sleep. Poor sleep → high cortisol → kills fat loss and recovery.

7

Weigh Once a Week

Friday morning, fasted, after bathroom. Daily weight fluctuates ±2kg from water and food. Weekly is truth.

8

Recalibrate at Weeks 8 & 15

Update your stats in this dashboard. TDEE drops as you lose weight. Don't eat Week 1 calories in Week 15.

Workout Journal
0 entries
Every saved workout, newest first. Saving the same day + session type overwrites the previous entry — only the latest counts.
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Shay's Fitness Dashboard

Sign in with your Google account to access your workout planner and sync your journal across all devices.

Syncing…

Save Journal Entry

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Note: An entry already exists for this session today — saving will replace it with the current weights.
Rating (auto-set · override if needed)

Your plan

Set the target you're aiming for and the date you want to hit it. Height and age feed the calorie math.

Monthly body-fat check-in

Log your current body-fat percentage so the target still means something. Skip if you don't have a fresh reading.

%

Weekly weight check-in

Log your current body weight so projections stay accurate. Best time: first thing in the morning, after the bathroom, before eating.

kg

Set weight

Total load on the bar or machine stack.

Add Custom Food

Build a Dish

Components 0
0kcal
0protein g
0fat g
0carbs g
0items