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6 February 2027 · Your goal is consistency, not perfection.
Calories2,400kcal target
Protein200 gdaily target
Starting weight105 kgbaseline
Current weight—latest log
Today's workout
Left shoulder: labrum history
Occasional symptoms mean pressing should be cleared by a sports physiotherapist. Stop if you feel pain, catching or instability. Neutral grips aren't automatically safe for every injury.
Occasional symptoms mean pressing should be cleared by a sports physiotherapist. Stop if you feel pain, catching or instability. Neutral grips aren't automatically safe for every injury.
Your daily priorities
Four strength sessions weekly · 8,000–10,000 steps gradually · 7–9 hours sleep · 2,400 kcal starting target.
Workout tracker
Shoulder check-in
Daily nutrition
Energy target
2,400
kcal / day
Protein target
200 g
per day
Food amounts are estimates. Check your actual product labels and weigh chicken raw and rice dry.
Weekly shopping
Seven days of your standard meal plan.
Your progress
Log measurements
Aim for a sustainable average loss of around 0.5–1.0 kg/week. Faster is not always better.
Weight trend
Backup your data
Your logs are stored in this browser on this device. Clearing site data or changing devices can erase them. Export backups regularly.