Shredder — Fitness Dashboard

Your Stats

Edit any field to recalculate · Mifflin–St Jeor formula

Weight (kg)

Height (cm)

Age

Body Fat %

Gender

Base Activity

Daily Calorie Targets

Gym Day (Mon · Wed · Fri)

— kcal

−300 deficit

Rest Day

— kcal

−630 deficit

Cardio Day (from Wk 8)

— kcal

−430 deficit

Metabolic Snapshot

BMR

— kcal

At complete rest

TDEE (base)

— kcal

No gym

TDEE (with gym)

— kcal

Phase 2+

Fat to Lose (→17%)

— kg

Gym days +300 kcal from carbs vs rest days · 7-day average = 500 kcal/day deficit · Protein & fat constant daily

Workout Program

Select exercises and log weights. Calorie burn updates live.

Body Weight (kg)

Rep scheme

Mixed (default): Heavy compounds 5–7 reps · Compounds 7–9 reps · Isolation 10–12 reps. Weights auto-fill from your last journal session — beating your target reps bumps the suggestion by +2.5kg.

DB Enter weight per hand · Barbell / Machine = total weight on the bar or stack

Push Day Calculator Selected exercises only

Estimated Burn

— kcal

#	Exercise / Set	Reps	Weight (kg · DB=per hand)	Kcal
Session base (warmup + rest periods)				+150

Progressive Overload: When you hit the top of the rep range on ALL sets cleanly, add 2.5 kg next session. Track it in a notes app or the back of your phone.

Pull Day Calculator Selected exercises only

Estimated Burn

— kcal

#	Exercise / Set	Reps	Weight (kg · DB=per hand)	Kcal
Session base (warmup + rest periods)				+150

Form Cue: Pull with your elbows, not your hands. On every lat pulldown and row, think "elbows to back pockets". Squeeze your shoulder blades for 1 second at peak contraction. Face Pulls are non-negotiable — they protect your rotator cuff from all the pressing on Push Day.

Legs Day Calculator Selected exercises only

Estimated Burn

— kcal

#	Exercise / Set	Reps	Weight (kg · DB=per hand)	Kcal
Session base (warmup + rest periods)				+150

Legs = Your Fat Loss Weapon. These muscles are 40-50% of your total mass. A hard leg session burns 30-60% more than a push or pull day. RDL form is non-negotiable — if your lower back rounds, lower the weight. Start Week 1 conservative. By Week 4 you'll feel invincible.

Weekly Gym Burn Summary

Push Day

—

kcal

Pull Day

—

kcal

Legs Day

—

kcal

Weekly Total

—

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.

—

Light Jog

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

—

Stationary Bike

Low joint stress. Great after leg day DOMS.

—

HIIT

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

—

Cardio Calculator

Activity

Duration (min)

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.

The Golden Rules

Non-negotiables. These are the gap between 17% and 22%.

150g Protein Daily

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

Legs Never Skipped Again

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

Progressive Overload

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

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.

Creatine Every Day

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

7–8 Hours Sleep

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

Weigh Once a Week

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

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.

Let's Get Shredded, Shay.

Brisk Walk

Light Jog

Stationary Bike

HIIT

150g Protein Daily

Legs Never Skipped Again

Progressive Overload

Hit Your Daily Calorie Target

Creatine Every Day

7–8 Hours Sleep

Weigh Once a Week

Recalibrate at Weeks 8 & 15

Shay's Fitness Dashboard

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