Today

This Week's Plan

Today's Fuel

This Week

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Sessions
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Volume
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Cardio min
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Day streak

Quick Log

Recent Sessions

Latest

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Weight
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Body fat %
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30d change

Weight Trend

Energy Balance — Last 14 Days

Days That Don't Line Up

Target vs Actual — Last 14 Days

Nutrition — Last 14 Days

Open MyFitnessPal → Diary → note your daily totals → tap Log Macros. Takes about ten seconds.

Body Log

Training Block

Progressive Overload

Weeks 1–4 build, week 5 deloads. Arrows compare each lift's best estimated 1RM against the previous week. Green means you added load or reps.

Weekly Training Volume

Volume = sets × reps × weight. The single best proxy for whether you're progressing.

Estimated 1RM by Lift

Epley formula: weight × (1 + reps ÷ 30). Best set of each session.

Personal Records

Muscle Group Split — Last 28 Days

Units

Macro Targets by Day Type

Calories come from your numbers. Protein, carbs and fat are my defaults — check them against what you actually want before relying on the flags.

Energy Balance Goal

Roughly 500 kcal a day is about 0.5 kg a week. The app flags when your seven-day average drifts more than 300 kcal from this.

Backup

Your data lives only in this browser. iOS can clear it if you don't open the app for a few weeks — export a backup monthly and keep it in OneDrive.

Whoop

Your Whoop tokens are held by your own Cloudflare Worker, never in this browser and never by anyone else. Disconnecting revokes access at Whoop's end too.

MyFitnessPal

Free MFP accounts have no CSV export — that's Premium only. Free workarounds: Food tab → View Full Report (Printable) saved as PDF, or let MFP push meal calories and macros into Apple Health and pull from there. For now, log macros manually — it's ten seconds.

Add to Home Screen

Open this file in Safari → Share → Add to Home Screen. It then runs full-screen like a real app.

Danger Zone

Training Tracker v1.0