Fitness Tracker

Date

Log date (defaults to yesterday)

Used for both Day log and Habits.

Week summary is anchored to Mon–Sun.

Burn

BMR (kcal)

Measured InBody BMR (editable & saved).

NEAT ×

Optional bump for non-step movement.

Steps

kcal/step

Tune slowly ±0.002 to fit scale trend.

Sauna (min)

Sauna kcal/min

Other exercise (kcal)

Estimated Burn

—

Base: —

Steps: —

Sauna: —

Extras: —

Intake, Targets & Weight

Edit Targets / Day Types

Add or edit day types and their macro/calorie targets.

Type Key

Type Name

Protein (g)

Fat (g)

Net Carbs (g)

Calories

Day Type

Targets: —

Protein (g)

Fat (g)

Net Carbs (g)

Calories (kcal)

Auto-calc kcal from macros (P×4 + C×4 + F×9)

Weight (lb) — optional

kcal per lb

Rule-of-thumb conversion.

Net (deficit negative)

—

Goal net/day: —

Targets: —

Est. lbs change: —

Deltas:

Running Log

View

Start End

Date	Type	Steps	Sauna	Extras	Burn	Protein	Fat	NetCarb	Intake kcal	Target kcal	Net	Est. lbs	Weight

Green deficit / at-or-under target | Red surplus / over target | Protein: Red if >5% under goal, green within 5%, over = neutral • Fat: Under = neutral, within 5% green, >5% over = red • Carb: Under/at goal = green, >10% over = red • Carb: red only if >10% over target

Trend

View

Start End

MA7 MA30 Normalize Weight

Burn Intake Net MA7 MA30 Weight (right axis)

Green deficit / at-or-under target | Red surplus / over target | Protein: Red if >5% under goal, green within 5%, over = neutral • Fat: Under = neutral, within 5% green, >5% over = red • Carb: Under/at goal = green, >10% over = red • Carb: red only if >10% over target

Goal Mode

Target lbs/week (e.g., -1.0)

Daily net target: 0 kcal (deficit negative)

This range avg net/day

—

Deviation vs goal

—

Projected date to goal (if provided)

—

Summaries & Adherence

Summary Range

Metric	Value

Day Type	Days	Met Target (%)

Habits completion (this week)

—

Nutrition adherence (this range)

—

Discipline Score

—

Habits

Check off for the selected date. Week progress counts Mon–Sun.

Selected date:

Weekly Summary Table (optional)

Habit	Done	Goal	Current Streak	Longest Streak

Manage Habits

Habit name

Weekly goal (times)

Habit	Weekly Goal	Actions

Routine.li - Everyday Fitness Tracker