Recomp / Cut target
1,298 – 1,498 kcal
Last updated 2025-12-08 03:00 CET
Weekly recommendation
Weight trend is flat (-0.03 kg/week). Eat at maintenance next week.
Recomp / Cut target
1,298 – 1,498 kcal
Maintenance guardrails
1,744 – 1,852 kcal
| Date | Weight (kg) | Calories | Protein | TDEE | Maintenance | Recomp |
|---|---|---|---|---|---|---|
| 2025-12-07 | 96.3 | 1,768 | 131 g | 1,912 | 1,854 – 1,969 | 1,412 – 1,612 |
| 2025-12-06 | 96.3 | 2,292 | 179 g | 1,932 | 1,874 – 1,990 | 1,432 – 1,632 |
| 2025-12-05 | 96.3 | 2,421 | 168 g | 1,874 | 1,818 – 1,931 | 1,374 – 1,574 |
| 2025-12-04 | 96.3 | 1,564 | 119 g | 1,788 | 1,734 – 1,841 | 1,288 – 1,488 |
| 2025-12-03 | 96.3 | 2,504 | 201 g | 1,819 | 1,764 – 1,874 | 1,319 – 1,519 |
| 2025-12-02 | 96.3 | 2,713 | 207 g | 1,710 | 1,659 – 1,762 | 1,210 – 1,410 |
| 2025-12-01 | 96.3 | 1,130 | 106 g | 1,552 | 1,506 – 1,599 | 1,052 – 1,252 |
| 2025-11-30 | 96.3 | 0 | 0 g | 1,612 | 1,564 – 1,661 | 1,112 – 1,312 |
| 2025-11-29 | 96.3 | 0 | 0 g | 1,855 | 1,800 – 1,911 | 1,355 – 1,555 |
| 2025-11-28 | 96.3 | 0 | 0 g | 2,135 | 2,071 – 2,199 | 1,635 – 1,835 |
| 2025-11-27 | 96.3 | 2,015 | 200 g | 2,456 | 2,382 – 2,530 | 1,956 – 2,156 |
| 2025-11-26 | 96.3 | 2,336 | 201 g | 2,516 | 2,440 – 2,591 | 2,016 – 2,216 |
| 2025-11-25 | 96.3 | 2,282 | 195 g | 2,534 | 2,458 – 2,610 | 2,034 – 2,234 |
| 2025-11-24 | 96.3 | 1,795 | 153 g | 2,562 | 2,485 – 2,639 | 2,062 – 2,262 |