Adaptive Nutrition

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Saved daily nutrition, energy availability, DQS, activities, and source records.

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Saved days11Latest 2026-07-02
Avg EA30.9Across saved days
Avg DQS18.9246 DQS food rows
Avg intake3,523 kcal12 item-level events
Avg exercise min11717 saved workout rows
Avg exercise kcal1,293Across saved days
Trend CheckLoaded Jul 2, 6:35 PM
06/2234.321.8 DQS
06/2342.717.8 DQS
06/2426.519.0 DQS
06/2521.122.8 DQS
06/2629.824.8 DQS
06/2759.010.3 DQS
06/2821.420.8 DQS
06/2946.621.6 DQS
06/3032.324.8 DQS
07/0122.823.8 DQS
07/023.50.0 DQS
Daily LogsClick a day to inspect saved activities, food log, profile, and snapshots.
2026-07-022 activities / 0 foods1,850/ 3,761 kcalC 210gP 120g / F 52g135 min1,599 kcal3.5/ 35.00.0+0.0 / -0.0Jul 2, 4:53 PM
Nutrition TargetsExercise source: completed
Calories
1,850 / 3,761
Carbs
210 / 607g
Fiber
18 / 35g
Protein
120 / 176g
Fat
52 / 70g
FFM
72.2 kg

You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 220-317g carbs and 25-39g protein while keeping fat moderate.

Activities2 saved rows
NameSourceMinkcalFuel
Endurance Easy RunCompletedcompletedeasy444780g
Zwift - TrainerRoad: Eclipse -1Completedcompletedendurance911,12191g
DQS Food Log0 foods / 0.0 DQS

No DQS food rows were saved for this date.

Nutrition Events12 source rows
SourceFoodkcalImported
myfitnesspalSimply Nature Organic - 7 Super Fruits 100% Juice, 12 fl oz195Jul 2, 5:44 PM
myfitnesspalDole - Organic Banana, 2 medium (7" to 7-7/8" long)220Jul 2, 5:44 PM
myfitnesspalFriendly Farms - Strawberry Nonfat Greek Yogurt, 0.75 cup130Jul 2, 5:44 PM
myfitnesspalPB2 - Peanut Butter, Powdered, 40 g185Jul 2, 5:44 PM
myfitnesspalOne Degree Organic Foods - Sprouted Rolled Oats, Gluten Free, 0.75 cup300Jul 2, 5:44 PM
myfitnesspalSimply Nature - Organic Almond Milk Unsweetened, 0.75 cup26Jul 2, 5:44 PM
myfitnesspalStrawberry, 98 g35Jul 2, 5:44 PM
myfitnesspalBirds Eye - Southwest Style Power Blend, 1 container380Jul 2, 5:44 PM
myfitnesspalChicken breast, grilled, skinless, 7.0 oz349Jul 2, 5:44 PM
myfitnesspalPico De Gallo, 4 oz19Jul 2, 5:44 PM
myfitnesspalSpecially Selected - Crumbled Goat Cheese Original, 28 g80Jul 2, 5:44 PM
myfitnesspalFarmers Promise - Biggins Russet, 237 g176Jul 2, 5:44 PM
Profile SnapshotJul 2, 4:53 PM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
gradual
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "At Risk",
  "targets": {
    "fatG": 70,
    "carbsG": 607,
    "fiberG": 35,
    "calories": 3761,
    "proteinG": 176,
    "baseCarbsG": 607,
    "baseCalories": 3761,
    "intraWorkoutCarbsG": 91,
    "intraWorkoutCalories": 364
  },
  "copyNote": "Adaptive Nutrition - Gradual Optimization\nCurrent EA: 3.5 kcal/kg FFM/day (At Risk)\nTarget EA: 35.0 kcal/kg FFM/day\nTargets: 3761 kcal, 607g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 1850 kcal, 210g carbs, 18g fiber, 120g protein, 52g fat\nRemaining: 2275 kcal, 488g carbs, 17g fiber, 56g protein, 18g fat\nTraining fuel included: separate (91g carbs / 364 kcal)\nYou are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 220-317g carbs and 25-39g protein while keeping fat moderate.",
  "targetEa": 35,
  "currentEa": 3.478065858479212,
  "remaining": {
    "fatG": 18,
    "carbsG": 488,
    "fiberG": 17,
    "calories": 2275,
    "proteinG": 56
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 298,
        "fiberG": 35,
        "calories": 2526,
        "proteinG": 176,
        "baseCarbsG": 298,
        "baseCalories": 2526,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 462,
        "fiberG": 35,
        "calories": 3183,
        "proteinG": 176,
        "baseCarbsG": 462,
        "baseCalories": 3183,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 386,
        "fiberG": 35,
        "calories": 2878,
        "proteinG": 176,
        "baseCarbsG": 386,
        "baseCalories": 2878,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 496,
        "fiberG": 35,
        "calories": 3317,
        "proteinG": 176,
        "baseCarbsG": 496,
        "baseCalories": 3317,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 386,
        "fiberG": 35,
        "calories": 2878,
        "proteinG": 176,
        "baseCarbsG": 386,
        "baseCalories": 2878,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 651,
        "fiberG": 35,
        "calories": 3936,
        "proteinG": 176,
        "baseCarbsG": 651,
        "baseCalories": 3936,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 416,
        "fiberG": 35,
        "calories": 2996,
        "proteinG": 176,
        "baseCarbsG": 416,
        "baseCalories": 2996,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 220-317g carbs and 25-39g protein while keeping fat moderate.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 17,
    "carbs": 65,
    "protein": 19
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2526,
    "exerciseSource": "completed",
    "exerciseCalories": 1599,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 3761,
    "separatedFuelCalories": 364
  },
  "targetExerciseCalories": 1599,
  "currentExerciseCalories": 1599,
  "targetComparableActuals": {
    "fatG": 52,
    "carbsG": 119,
    "fiberG": 18,
    "calories": 1486,
    "proteinG": 120
  },
  "currentEaCaloriesAvailable": 251
}
Source snapshot
{
  "dqsFoodIds": [],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19150013329",
    "strava-19149034730"
  ]
}
2026-07-012 activities / 29 foods3,469/ 3,986 kcalC 391gP 252g / F 101g166 min1,821 kcal22.8/ 30.023.8+25.1 / -1.3Jul 2, 9:06 AM
Nutrition TargetsExercise source: completed
Calories
3,469 / 3,986
Carbs
391 / 663g
Fiber
50 / 35g
Protein
252 / 176g
Fat
101 / 70g
FFM
72.2 kg

You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 122-177g carbs and 0-0g protein while keeping fat moderate.

Activities2 saved rows
NameSourceMinkcalFuel
Base RunCompletedcompletedeasy444690g
RLP: Steady Zone 2Completedcompletedendurance1221,352122g
DQS Food Log29 foods / 23.8 DQS
Total3,664 kcal437g carbs256g protein101g fat55.8 DQS
Afternoon Snacks10 foods
Calories
814
Carbs
106g
Protein
61g
Fat
19g
DQS
17.3
Almond Breeze - Unsweetened Vanilla Almondmilk, 0.5 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods151g1g1g0.5
Blackberry, 100 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit4310g1g0g2.0
Blueberries, 50 g

Imported from MyFitnessPal; review DQS category.

Vegetables327g0g0g1.0
Fairlife - Milk, Fat Free, Ultra-Filtered, 0.5 cup

Imported from MyFitnessPal; review DQS category.

Dairy403g7g0g1.0
Friendly Farms - Strawberry Nonfat Greek Yogurt, 0.75 cup

Imported from MyFitnessPal; review DQS category.

Dairy13017g14g0g1.5
Meijer - Cottage Cheese, Small Curd, 200 g

Imported from MyFitnessPal; review DQS category.

Dairy15911g21g3g2.8
Nakee Butter - Cacao Peanut Butter Spread, 32 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils1608g8g13g2.0
PB2 - Peanut Butter, Powdered, 10 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils464g5g1g0.5
Peach, 1 fruit

Imported from MyFitnessPal; review DQS category.

Fruit6315g1g0g2.0
Peach, 2 fruit

Imported from MyFitnessPal; review DQS category.

Fruit12630g3g1g4.0
Dinner7 foods
Calories
937
Carbs
65g
Protein
82g
Fat
36g
DQS
10.5
Baked salmon, 4 ounce

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood2340g25g14g2.0
Chicken breast, grilled, skinless, 4.0 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood2000g34g6g2.0
Farmers Promise - Biggins Russet, 140 g

Imported from MyFitnessPal; review DQS category.

Vegetables10425g3g0g2.0
Mr. Yam's - Sweet Potatoes, 150 g

Imported from MyFitnessPal; review DQS category.

Vegetables15029g3g0g3.0
Simply Nature - 100% Grass Fed Ground Beef, 2 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood1250g10g10g1.0
Specially Selected - Crumbled Goat Cheese Original, 28 g

Imported from MyFitnessPal; review DQS category.

Dairy801g5g6g0.5
Tomato, 2 medium

Imported from MyFitnessPal; review DQS category.

Vegetables4410g2g0g0.0
Lunch5 foods
Calories
1,108
Carbs
133g
Protein
71g
Fat
33g
DQS
15.0
Baked salmon, 8 ounce

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood4670g50g28g2.0
Earthly Grains - Long Grain Wild Rice *correct* prepared, 1 cup (140g)

Imported from MyFitnessPal; review DQS category.

Refined Grains24042g5g5g-1.0
Farmers Promise - Biggins Russet, 120 g

Imported from MyFitnessPal; review DQS category.

Vegetables8921g2g0g2.5
Farmers Promise - Biggins Russet, 285 g

Imported from MyFitnessPal; review DQS category.

Vegetables21250g6g0g5.0
season choice - steamed california medley, 340 gram

Imported from MyFitnessPal; review DQS category.

Vegetables10020g8g0g6.5
Post Workout6 foods
Calories
693
Carbs
106g
Protein
41g
Fat
13g
DQS
11.0
Blackberry, 100 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit4310g1g0g2.0
Friendly Farms - Strawberry Nonfat Greek Yogurt, 0.75 cup

Imported from MyFitnessPal; review DQS category.

Dairy13017g14g0g2.0
PB2 - Peanut Butter, Powdered, 40 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils18515g18g5g2.0
Simply Nature - Apple Cinnamon Instant Oatmeal, 1 packet (40 g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15032g3g2g2.0
Simply Nature - Instant Oatmeal Oats & Flax, 1 packet (40g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15030g4g3g2.0
Simply Nature - Organic Almond Milk Unsweetened, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods352g1g3g1.0
Pre Workout1 foods
Calories
112
Carbs
27g
Protein
1g
Fat
0g
DQS
2.0
Dole - Organic Banana, 120 g

Imported from MyFitnessPal; review DQS category.

Fruit11227g1g0g2.0
Vegetables: 10.3Fruit: 6.0Dairy: 4.3Unprocessed Meat and Seafood: 3.5Nuts, Seeds, and Healthy Oils: 2.3Whole Grains: 2.0High-Quality Processed Foods: 1.5Refined Grains: 1.0
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 9:06 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
rapid
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "At Risk",
  "targets": {
    "fatG": 70,
    "carbsG": 663,
    "fiberG": 35,
    "calories": 3986,
    "proteinG": 176,
    "baseCarbsG": 541,
    "baseCalories": 3498,
    "intraWorkoutCarbsG": 122,
    "intraWorkoutCalories": 488
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 22.8 kcal/kg FFM/day (At Risk)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 3986 kcal, 663g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 3469 kcal, 391g carbs, 50g fiber, 252g protein, 101g fat\nRemaining: 517 kcal, 272g carbs, 0g fiber, 0g protein, 0g fat\nTraining fuel included: yes (122g carbs / 488 kcal)\nYou are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 122-177g carbs and 0-0g protein while keeping fat moderate.",
  "targetEa": 30,
  "currentEa": 22.836065875592595,
  "remaining": {
    "fatG": 0,
    "carbsG": 272,
    "fiberG": 0,
    "calories": 517,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 122-177g carbs and 0-0g protein while keeping fat moderate.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 16,
    "carbs": 67,
    "protein": 18
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 1821,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 3986,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 1821,
  "currentExerciseCalories": 1821,
  "targetComparableActuals": {
    "fatG": 101,
    "carbsG": 391,
    "fiberG": 50,
    "calories": 3469,
    "proteinG": 252
  },
  "currentEaCaloriesAvailable": 1648
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12848123172",
    "mfp-12848119367",
    "mfp-12848119368",
    "mfp-12848119370",
    "mfp-12848123754",
    "mfp-12848123880",
    "mfp-12848350407",
    "mfp-12848352172",
    "mfp-12848352514",
    "mfp-12848353402",
    "mfp-12848827038",
    "mfp-12848827211",
    "mfp-12849007228",
    "mfp-12849007594",
    "mfp-12849007759",
    "mfp-12849008022",
    "mfp-12849008215",
    "mfp-12849008653",
    "mfp-12848351277",
    "mfp-12849011645",
    "mfp-12849011648",
    "mfp-12849011650",
    "mfp-12849102689",
    "mfp-12849011646",
    "mfp-12849164430",
    "mfp-12849650022",
    "mfp-12848119366",
    "mfp-12849166424",
    "mfp-12849649654"
  ],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19143437316",
    "strava-19138677459"
  ]
}
2026-06-301 activities / 28 foods3,215/ 3,050 kcalC 413gP 235g / F 58g76 min885 kcal32.3/ 30.024.8+25.6 / -0.8Jul 2, 9:08 AM
Nutrition TargetsExercise source: completed
Calories
3,215 / 3,050
Carbs
413 / 429g
Fiber
55 / 35g
Protein
235 / 176g
Fat
58 / 70g
FFM
72.2 kg

You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.

Activities1 saved rows
NameSourceMinkcalFuel
Zwift - TrainerRoad: Red Lake +2Completedcompletedendurance7688576g
DQS Food Log28 foods / 24.8 DQS
Total3,353 kcal425g carbs249g protein61g fat58.3 DQS
Afternoon Snacks8 foods
Calories
680
Carbs
103g
Protein
52g
Fat
4g
DQS
14.0
Almond Breeze - Unsweetened Vanilla Almondmilk, 0.5 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Beverages151g1g1g0.5
Blackberry, 100 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit4310g1g0g2.0
Fairlife - Milk, Fat Free, Ultra-Filtered, 0.5 cup

Imported from MyFitnessPal; review DQS category.

Dairy403g7g0g2.0
Farmers Promise - Biggins Russet, 120 g

Imported from MyFitnessPal; review DQS category.

Vegetables8921g2g0g2.0
Fit & Active - Lightly Salted Rice Cakes, 3 cake

Imported from MyFitnessPal; review DQS category.

Whole Grains12024g2g0g2.0
Friendly Farms - Strawberry Nonfat Greek Yogurt, 0.75 cup

Imported from MyFitnessPal; review DQS category.

Dairy13017g14g0g1.5
Meijer - Cottage Cheese, Small Curd, 1 cup

Imported from MyFitnessPal; review DQS category.

Dairy18012g24g3g2.0
Peach, 1 fruit

Imported from MyFitnessPal; review DQS category.

Fruit6315g1g0g2.0
Dinner6 foods
Calories
876
Carbs
85g
Protein
61g
Fat
28g
DQS
15.5
Baked salmon, 8 ounce

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood4670g50g28g2.5
Birds Eye - Normandy Blend, 3 cup frozen

Imported from MyFitnessPal; review DQS category.

Vegetables8012g4g0g6.0
Blackberry, 100 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit4310g1g0g2.0
Cherry, 15 cherries

Imported from MyFitnessPal; review DQS category.

Fruit7720g1g0g2.0
Farmers Promise - Biggins Russet, 80 g

Imported from MyFitnessPal; review DQS category.

Vegetables5914g2g0g1.5
Mr. Yam's - Sweet Potatoes, 150 g

Imported from MyFitnessPal; review DQS category.

Vegetables15029g3g0g1.5
Lunch6 foods
Calories
858
Carbs
92g
Protein
80g
Fat
18g
DQS
15.5
Birds Eye - Mediterranean Blend, 3.5 cups frozen

Imported from MyFitnessPal; review DQS category.

Vegetables14031g6g0g6.0
Chicken breast, grilled, skinless, 7.8 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood3890g65g12g3.0
Dole - Organic Banana, 120 g

Imported from MyFitnessPal; review DQS category.

Fruit11227g1g0g1.5
Farmers Promise - Biggins Russet, 100 g

Imported from MyFitnessPal; review DQS category.

Vegetables7418g2g0g1.0
Peach, 1 fruit

Imported from MyFitnessPal; review DQS category.

Fruit6315g1g0g2.0
Specially Selected - Crumbled Goat Cheese Original, 28 g

Imported from MyFitnessPal; review DQS category.

Dairy801g5g6g2.0
Post Workout7 foods
Calories
827
Carbs
118g
Protein
55g
Fat
11g
DQS
10.8
Blackberry, 100 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit4310g1g0g1.5
Blue Diamond - Almond Milk, Original, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Beverages608g1g3g1.0
Cream of Wheat - Hot Cereal, 6 tbsp

Imported from MyFitnessPal; review DQS category.

Whole Grains24050g6g0g4.0
Friendly Farms - Super Zero Yogurt, 5.3 oz

Imported from MyFitnessPal; review DQS category.

Dairy1007g15g0g2.0
Honey, 20 g

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods6116g0g0g0.3
PB2 - Peanut Butter, Powdered, 30 g

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods13812g14g3g1.0
PB2 - Peanut Butter, Powdered, 40 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils18515g18g5g1.0
Pre Workout1 foods
Calories
112
Carbs
27g
Protein
1g
Fat
0g
DQS
2.5
Dole - Organic Banana, 120 g

Imported from MyFitnessPal; review DQS category.

Fruit11227g1g0g2.5
Vegetables: 9.0Fruit: 7.8Dairy: 4.8Unprocessed Meat and Seafood: 3.5Whole Grains: 3.0High-Quality Beverages: 1.5High-Quality Processed Foods: 1.3Nuts, Seeds, and Healthy Oils: 0.5
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 9:08 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
rapid
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "In Range",
  "targets": {
    "fatG": 70,
    "carbsG": 429,
    "fiberG": 35,
    "calories": 3050,
    "proteinG": 176,
    "baseCarbsG": 353,
    "baseCalories": 2746,
    "intraWorkoutCarbsG": 76,
    "intraWorkoutCalories": 304
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 32.3 kcal/kg FFM/day (In Range)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 3050 kcal, 429g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 3215 kcal, 413g carbs, 55g fiber, 235g protein, 58g fat\nRemaining: 0 kcal, 16g carbs, 0g fiber, 0g protein, 12g fat\nTraining fuel included: yes (76g carbs / 304 kcal)\nYou are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "targetEa": 30,
  "currentEa": 32.28642808867157,
  "remaining": {
    "fatG": 12,
    "carbsG": 16,
    "fiberG": 0,
    "calories": 0,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 21,
    "carbs": 56,
    "protein": 23
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 885,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 3050,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 885,
  "currentExerciseCalories": 885,
  "targetComparableActuals": {
    "fatG": 58,
    "carbsG": 413,
    "fiberG": 55,
    "calories": 3215,
    "proteinG": 235
  },
  "currentEaCaloriesAvailable": 2330
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12845532126",
    "mfp-12845497134",
    "mfp-12845497140",
    "mfp-12845497141",
    "mfp-12845531641",
    "mfp-12845531953",
    "mfp-12846087249",
    "mfp-12846188123",
    "mfp-12846188951",
    "mfp-12846189507",
    "mfp-12846189828",
    "mfp-12846190152",
    "mfp-12846548831",
    "mfp-12846549499",
    "mfp-12846551443",
    "mfp-12846551731",
    "mfp-12846586542",
    "mfp-12846586861",
    "mfp-12846506729",
    "mfp-12846507099",
    "mfp-12846611312",
    "mfp-12846611409",
    "mfp-12846980922",
    "mfp-12846981324",
    "mfp-12846981707",
    "mfp-12846982246",
    "mfp-12845533001",
    "mfp-12846086229"
  ],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19123322709"
  ]
}
2026-06-291 activities / 33 foods3,556/ 2,360 kcalC 491gP 248g / F 86g37 min195 kcal46.6/ 30.021.6+26.1 / -4.5Jul 2, 9:09 AM
Nutrition TargetsExercise source: completed
Calories
3,556 / 2,360
Carbs
491 / 257g
Fiber
64 / 35g
Protein
248 / 176g
Fat
86 / 70g
FFM
72.2 kg

You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.

Activities1 saved rows
NameSourceMinkcalFuel
Morning WalkCompletedcompletedeasy371950g
DQS Food Log33 foods / 21.6 DQS
Total3,556 kcal491g carbs248g protein86g fat48.1 DQS
Afternoon Snacks7 foods
Calories
1,364
Carbs
241g
Protein
71g
Fat
30g
DQS
10.0
Blackberry, 100 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit4310g1g0g2.0
Blue Diamond - Almond Milk, Original, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Beverages608g1g3g1.0
Cherry, 10 cherries

Imported from MyFitnessPal; review DQS category.

Fruit5213g1g0g2.0
Fit & Active - Vitality Cereal, Red Berries, 160 g

Imported from MyFitnessPal; review DQS category.

Whole Grains560136g12g2g5.0
Michigan - Low Fat Cottage Cheese, 1 cup

Imported from MyFitnessPal; review DQS category.

Dairy18010g26g2g2.0
Peach, 1 fruit

Imported from MyFitnessPal; review DQS category.

Fruit6315g1g0g2.0
Protein Pints - Peanut Butter Chip High Protein Dessert, 1.94 cup

Imported from MyFitnessPal; review DQS category.

Sweets40649g29g23g-4.0
Dinner1 foods
Calories
510
Carbs
35g
Protein
50g
Fat
18g
DQS
0.0
Pita Way - Pita Way Bowl - Tabbouli Base - Veggies - Feta - No Sauce, 1 Bowl

Imported from MyFitnessPal; review DQS category.

Other51035g50g18g0.0
Lunch6 foods
Calories
758
Carbs
75g
Protein
74g
Fat
17g
DQS
14.8
Chicken breast, grilled, skinless, 7.0 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood3490g59g11g2.8
Farmers Promise - Biggins Russet, 255 g

Imported from MyFitnessPal; review DQS category.

Vegetables19045g5g0g4.0
Jalapeño, 1 whole

Imported from MyFitnessPal; review DQS category.

Vegetables51g0g0g0.5
Simply Nature Organic - Butternut Squash, Steamable, 2.01 cup

Imported from MyFitnessPal; review DQS category.

Vegetables9018g3g0g4.0
Specially Selected - Crumbled Goat Cheese Original, 28 g

Imported from MyFitnessPal; review DQS category.

Dairy801g5g6g2.0
Tomato, 2 medium

Imported from MyFitnessPal; review DQS category.

Vegetables4410g2g0g1.5
Pita Way Bowl10 foods
Calories
--
Carbs
--
Protein
--
Fat
--
DQS
9.0
Chickpeas

MacroStack inferred from toppings.

Vegetables--------1.0
Feta

MacroStack inferred from cheese.

Dairy--------1.0
Jalapeno

MacroStack inferred from toppings.

Vegetables--------0.5
Onions

MacroStack inferred from toppings.

Vegetables--------1.0
Pickles

MacroStack inferred from toppings.

Vegetables--------0.5
Rice

MacroStack inferred from toppings.

Refined Grains---------0.5
Tabbouli

MacroStack inferred from base.

Vegetables--------2.0
Tomatoes

MacroStack inferred from toppings.

Vegetables--------1.0
Tourshi

MacroStack inferred from toppings.

Vegetables--------0.5
White Meat Chicken

MacroStack inferred from protein.

Unprocessed Meat and Seafood--------2.0
Post Workout8 foods
Calories
868
Carbs
126g
Protein
52g
Fat
21g
DQS
13.3
Blue Diamond - Almond Milk, Original, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Beverages608g1g3g1.0
Cream of Wheat - Hot Cereal, 3 tbsp

Imported from MyFitnessPal; review DQS category.

Whole Grains12025g3g0g2.0
Friendly Farms - Super Zero Yogurt, 5.3 oz

Imported from MyFitnessPal; review DQS category.

Dairy1007g15g0g2.0
Nakee Butter - Cacao Peanut Butter Spread, 30 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils1508g8g13g2.0
PB2 - Peanut Butter, Powdered, 30 g

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods13812g14g3g0.3
Simply Nature - Freeze dried strawberries snack pack, 1 pkg 10g

Imported from MyFitnessPal; review DQS category.

Fruit358g1g0g2.0
Simply Nature - Unsweetened, Applesauce, 1 container

Imported from MyFitnessPal; review DQS category.

Fruit4513g0g0g2.0
Thomas' - Pre-Sliced Whole Wheat Bagels, 1 bagel

Imported from MyFitnessPal; review DQS category.

Whole Grains22045g10g2g2.0
Pre Workout1 foods
Calories
56
Carbs
14g
Protein
1g
Fat
0g
DQS
1.0
Dole - Organic Banana, 60 g

Imported from MyFitnessPal; review DQS category.

Fruit5614g1g0g1.0
Vegetables: 8.3Fruit: 5.5Whole Grains: 5.0Dairy: 3.5Unprocessed Meat and Seafood: 2.8High-Quality Beverages: 2.0Sweets: 2.0Nuts, Seeds, and Healthy Oils: 1.0Refined Grains: 0.5High-Quality Processed Foods: 0.3Other: 0.0
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 9:09 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
rapid
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "High Availability",
  "targets": {
    "fatG": 70,
    "carbsG": 257,
    "fiberG": 35,
    "calories": 2360,
    "proteinG": 176,
    "baseCarbsG": 257,
    "baseCalories": 2360,
    "intraWorkoutCarbsG": 0,
    "intraWorkoutCalories": 0
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 46.6 kcal/kg FFM/day (High Availability)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 2360 kcal, 257g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 3556 kcal, 491g carbs, 64g fiber, 248g protein, 86g fat\nRemaining: 0 kcal, 0g carbs, 0g fiber, 0g protein, 0g fat\nTraining fuel included: yes (0g carbs / 0 kcal)\nYou are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "targetEa": 30,
  "currentEa": 46.5728260970065,
  "remaining": {
    "fatG": 0,
    "carbsG": 0,
    "fiberG": 0,
    "calories": 0,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 27,
    "carbs": 44,
    "protein": 30
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 195,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 2360,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 195,
  "currentExerciseCalories": 195,
  "targetComparableActuals": {
    "fatG": 86,
    "carbsG": 491,
    "fiberG": 64,
    "calories": 3556,
    "proteinG": 248
  },
  "currentEaCaloriesAvailable": 3361
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12842989930",
    "mfp-12842989797",
    "mfp-12842997933",
    "mfp-12843011490",
    "mfp-12843011685",
    "mfp-12843013338",
    "mfp-12843019440",
    "mfp-12843020177",
    "mfp-12843093154",
    "mfp-12843520429",
    "mfp-12843520804",
    "mfp-12843521255",
    "mfp-12843521539",
    "mfp-12843521855",
    "mfp-12843522917",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-0",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-1",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-2",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-3",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-4",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-5",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-6",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-7",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-8",
    "macrostack-f03459c2-b1f2-4e47-bd83-38ab53aad729-9",
    "mfp-12843930229",
    "mfp-12844441737",
    "mfp-12844442210",
    "mfp-12844442467",
    "mfp-12844550827",
    "mfp-12845496041",
    "mfp-12845496585",
    "mfp-12843967886"
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  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19109339651"
  ]
}
2026-06-281 activities / 23 foods3,094/ 3,717 kcalC 369gP 200g / F 95g157 min1,552 kcal21.4/ 30.020.8+24.8 / -4.0Jul 2, 9:13 AM
Nutrition TargetsExercise source: completed
Calories
3,094 / 3,717
Carbs
369 / 596g
Fiber
52 / 35g
Protein
200 / 176g
Fat
95 / 70g
FFM
72.2 kg

You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 102-148g carbs and 0-0g protein while keeping fat moderate.

Activities1 saved rows
NameSourceMinkcalFuel
Endurance Easy TerrainCompletedcompletedendurance1571,552157g
DQS Food Log23 foods / 20.8 DQS
Total3,311 kcal408g carbs220g protein93g fat47.8 DQS
Afternoon Snacks5 foods
Calories
756
Carbs
105g
Protein
10g
Fat
33g
DQS
1.0
Blueberries, 50 g

Imported from MyFitnessPal; review DQS category.

Fruit327g0g0g1.0
Granola, 0.25 cup

Imported from MyFitnessPal; review DQS category.

Whole Grains11619g3g4g2.0
Movie Theater - Butter Popcorn, 12 cups

Imported from MyFitnessPal; review DQS category.

Other48048g6g29g-5.0
RW Knudsen Family - Just Tart Cherry Juice, 5 fl oz

Imported from MyFitnessPal; review DQS category.

Fruit8119g0g0g1.0
Watermelon, 1 cup

Imported from MyFitnessPal; review DQS category.

Fruit4712g1g0g2.0
Dinner4 foods
Calories
707
Carbs
40g
Protein
86g
Fat
20g
DQS
8.5
Blueberries, 100 g

Imported from MyFitnessPal; review DQS category.

Fruit6415g1g0g2.0
Farmers Promise - Biggins Russet, 87 g

Imported from MyFitnessPal; review DQS category.

Vegetables6515g2g0g1.5
Friendly Farms - Lowfat Cottage Cheese, Small Curd, 1 cup

Imported from MyFitnessPal; review DQS category.

Dairy20010g26g5g3.0
Steaks - New York Strip - Trimmed to No Fat, 7 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood3780g57g15g2.0
Lunch5 foods
Calories
986
Carbs
129g
Protein
84g
Fat
17g
DQS
24.3
Chicken breast, grilled, skinless, 7.0 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood3490g59g11g2.8
Farmers Promise - Biggins Russet, 204 g

Imported from MyFitnessPal; review DQS category.

Vegetables15236g4g0g6.0
Farmers Promise - Biggins Russet, 411 g

Imported from MyFitnessPal; review DQS category.

Vegetables30572g8g0g7.0
season choice - steamed california medley, 340 gram

Imported from MyFitnessPal; review DQS category.

Vegetables10020g8g0g6.5
Specially Selected - Crumbled Goat Cheese Original, 28 g

Imported from MyFitnessPal; review DQS category.

Dairy801g5g6g2.0
Post Workout8 foods
Calories
806
Carbs
120g
Protein
39g
Fat
23g
DQS
13.0
Blackberry, 100 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit4310g1g0g2.0
Blue Diamond - Almond Milk, Original, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods608g1g3g1.0
Nakee Butter - Cacao Peanut Butter Spread, 1 tbsp

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils955g5g8g2.0
PB2 - Peanut Butter, Powdered, 13 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils605g6g2g1.0
PB2 - Peanut Butter, Powdered, 40 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils18515g18g5g1.0
Peach, 1 fruit

Imported from MyFitnessPal; review DQS category.

Fruit6315g1g0g2.0
Simply Nature - Apple Cinnamon Instant Oatmeal, 1 packet (40 g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15032g3g2g2.0
Simply Nature - Instant Oatmeal Oats & Flax, 1 packet (40g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15030g4g3g2.0
Pre Workout1 foods
Calories
56
Carbs
14g
Protein
1g
Fat
0g
DQS
1.0
Dole - Organic Banana, 60 g

Imported from MyFitnessPal; review DQS category.

Fruit5614g1g0g1.0
Vegetables: 11.3Fruit: 5.5Dairy: 3.0Other: 3.0Whole Grains: 3.0Unprocessed Meat and Seafood: 2.8Nuts, Seeds, and Healthy Oils: 2.0High-Quality Processed Foods: 1.0
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 9:13 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
rapid
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "At Risk",
  "targets": {
    "fatG": 70,
    "carbsG": 596,
    "fiberG": 35,
    "calories": 3717,
    "proteinG": 176,
    "baseCarbsG": 439,
    "baseCalories": 3089,
    "intraWorkoutCarbsG": 157,
    "intraWorkoutCalories": 628
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 21.4 kcal/kg FFM/day (At Risk)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 3717 kcal, 596g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 3094 kcal, 369g carbs, 52g fiber, 200g protein, 95g fat\nRemaining: 623 kcal, 227g carbs, 0g fiber, 0g protein, 0g fat\nTraining fuel included: yes (157g carbs / 628 kcal)\nYou are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 102-148g carbs and 0-0g protein while keeping fat moderate.",
  "targetEa": 30,
  "currentEa": 21.367241250099383,
  "remaining": {
    "fatG": 0,
    "carbsG": 227,
    "fiberG": 0,
    "calories": 623,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 102-148g carbs and 0-0g protein while keeping fat moderate.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 17,
    "carbs": 64,
    "protein": 19
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 1552,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 3717,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 1552,
  "currentExerciseCalories": 1552,
  "targetComparableActuals": {
    "fatG": 95,
    "carbsG": 369,
    "fiberG": 52,
    "calories": 3094,
    "proteinG": 200
  },
  "currentEaCaloriesAvailable": 1542
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12841295986",
    "mfp-12841296895",
    "mfp-12841296897",
    "mfp-12841296899",
    "mfp-12841296900",
    "mfp-12841296901",
    "mfp-12841299651",
    "mfp-12841300763",
    "mfp-12841306134",
    "mfp-12841306136",
    "mfp-12841306137",
    "mfp-12841306140",
    "mfp-12842051874",
    "mfp-12842210486",
    "mfp-12842210647",
    "mfp-12842210937",
    "mfp-12842054113",
    "mfp-12842241077",
    "mfp-12842241430",
    "mfp-12842285592",
    "mfp-12842285996",
    "mfp-12842210778",
    "mfp-12841307232"
  ],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19099851939"
  ]
}
2026-06-271 activities / 28 foods6,496/ 4,400 kcalC 1,056gP 250g / F 179g185 min2,235 kcal59.0/ 30.010.3+24.3 / -14.0Jul 2, 9:15 AM
Nutrition TargetsExercise source: completed
Calories
6,496 / 4,400
Carbs
1,056 / 767g
Fiber
83 / 35g
Protein
250 / 176g
Fat
179 / 70g
FFM
72.2 kg

You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.

Activities1 saved rows
NameSourceMinkcalFuel
Dragon 🐉Completedcompletedendurance1852,235185g
DQS Food Log28 foods / 10.3 DQS
Total7,621 kcal1,356g carbs250g protein179g fat30.3 DQS
Afternoon Snacks6 foods
Calories
2,153
Carbs
284g
Protein
82g
Fat
97g
DQS
-8.0
Aldi Batavia - Cheesecake Bites, 2.0 pieces, new york style cheesecake

Imported from MyFitnessPal; review DQS category.

Sweets14312g2g10g-2.0
Elevation - Caramel Protein Shake, 325 ml

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood1705g30g3g2.0
Halo Top - Ice Cream, Light, Sea Salt Caramel, 2.01 cup

Imported from MyFitnessPal; review DQS category.

Dairy30069g18g6g3.0
Reese's - Dipped Pretzels, 40 pieces

Imported from MyFitnessPal; review DQS category.

Sweets1,120152g24g56g-8.0
Simply Nature - Yellow Corn Tortilla Chips, 11 chips

Imported from MyFitnessPal; review DQS category.

Refined Grains14016g2g6g-1.0
Valley Pop - Cheesy Infusions Cheddar Cheese Popcorn, 2 oz

Imported from MyFitnessPal; review DQS category.

Refined Grains28030g6g16g-2.0
Dinner4 foods
Calories
521
Carbs
52g
Protein
38g
Fat
21g
DQS
7.5
Cherry, 10 cherries

Imported from MyFitnessPal; review DQS category.

Fruit5213g1g0g2.0
Dole - Organic Banana, 85 g

Imported from MyFitnessPal; review DQS category.

Fruit7919g1g0g1.5
Friendly Farms - Lowfat Cottage Cheese, Small Curd, 1 cup

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood20010g26g5g2.0
Nakee Butter - Cacao Peanut Butter Spread, 2 tbsp

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils19010g10g16g2.0
Lunch5 foods
Calories
881
Carbs
98g
Protein
81g
Fat
20g
DQS
16.3
Chicken breast, grilled, skinless, 7.0 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood3490g59g11g2.8
Farmers Promise - Biggins Russet, 204 g

Imported from MyFitnessPal; review DQS category.

Vegetables15236g4g0g4.0
season choice - steamed california medley, 340 gram

Imported from MyFitnessPal; review DQS category.

Vegetables10020g8g0g6.5
Simply Nature (Aldi) - 90 Second Organic Quinoa & Brown Rice, 125 gram

Imported from MyFitnessPal; review DQS category.

Whole Grains20041g5g3g2.5
Specially Selected - Crumbled Goat Cheese Original, 28 g

Imported from MyFitnessPal; review DQS category.

Dairy801g5g6g0.5
Post Workout10 foods
Calories
1,695
Carbs
293g
Protein
48g
Fat
41g
DQS
11.0
Blackberry, 60 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit266g1g0g1.0
Blue Diamond - Almond Milk, Original, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods608g1g3g1.0
Bobo's - PB & Js Grape Soft Baked Peanut Butter Oat Crust with Grape Filling, 1 bar

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils23039g4g8g--
Motts Applesauce pouch - Pouch of applesauce, 1 pouch

Imported from MyFitnessPal; review DQS category.

Fruit6016g0g0g2.0
PB2 - Peanut Butter, Powdered, 40 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils18515g18g5g1.0
Perfect Bar - Protein Bar, Dark Chocolate Chip Peanut Butter with Sea Salt, 1 bar

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils33024g15g20g--
Simply Nature - Apple Cinnamon Instant Oatmeal, 1 packet (40 g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15032g3g2g2.0
Simply Nature - Instant Oatmeal Oats & Flax, 1 packet (40g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15030g4g3g2.0
Simply Nature Raw Honey - Honey, 1.4 tablespoon

Imported from MyFitnessPal; review DQS category.

Fruit8424g0g0g--
Southern Grove - Dried Philippine Mango, 9 slices

Imported from MyFitnessPal; review DQS category.

Fruit42099g2g0g2.0
Pre Workout3 foods
Calories
2,371
Carbs
629g
Protein
1g
Fat
0g
DQS
3.5
Dole - Organic Banana, 170 g

Imported from MyFitnessPal; review DQS category.

Fruit15839g1g0g3.5
Wholesome - Organic Cane Sugar, 290 g

Imported from MyFitnessPal; review DQS category.

Performance Fuel1,088290g0g0g--
Wholesome - Organic Cane Sugar, 300 g

Imported from MyFitnessPal; review DQS category.

Fruit1,125300g0g0g--
Fruit: 10.0Vegetables: 5.5Sweets: 5.0Unprocessed Meat and Seafood: 3.8Nuts, Seeds, and Healthy Oils: 3.5Whole Grains: 3.3Performance Fuel: 3.0Refined Grains: 3.0Dairy: 2.3High-Quality Processed Foods: 1.0
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 9:15 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
rapid
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "High Availability",
  "targets": {
    "fatG": 70,
    "carbsG": 767,
    "fiberG": 35,
    "calories": 4400,
    "proteinG": 176,
    "baseCarbsG": 582,
    "baseCalories": 3660,
    "intraWorkoutCarbsG": 185,
    "intraWorkoutCalories": 740
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 59.0 kcal/kg FFM/day (High Availability)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 4400 kcal, 767g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 6496 kcal, 1056g carbs, 83g fiber, 250g protein, 179g fat\nRemaining: 0 kcal, 0g carbs, 0g fiber, 0g protein, 0g fat\nTraining fuel included: yes (185g carbs / 740 kcal)\nYou are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "targetEa": 30,
  "currentEa": 59.04397857760925,
  "remaining": {
    "fatG": 0,
    "carbsG": 0,
    "fiberG": 0,
    "calories": 0,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 14,
    "carbs": 70,
    "protein": 16
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 2235,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 4400,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 2235,
  "currentExerciseCalories": 2235,
  "targetComparableActuals": {
    "fatG": 179,
    "carbsG": 1056,
    "fiberG": 83,
    "calories": 6496,
    "proteinG": 250
  },
  "currentEaCaloriesAvailable": 4261
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12839623412",
    "mfp-12839623964",
    "mfp-12839218473",
    "mfp-12839218474",
    "mfp-12839218476",
    "mfp-12839218477",
    "mfp-12839218938",
    "mfp-12839219254",
    "mfp-12839625434",
    "mfp-12839626094",
    "mfp-12839626689",
    "mfp-12839627760",
    "mfp-12839892699",
    "mfp-12839899876",
    "mfp-12839920516",
    "mfp-12839920521",
    "mfp-12839920525",
    "mfp-12839920843",
    "mfp-12840350015",
    "mfp-12840350403",
    "mfp-12840362686",
    "mfp-12840363009",
    "mfp-12840901628",
    "mfp-12840902275",
    "mfp-12840902930",
    "mfp-12840904140",
    "mfp-12840904451",
    "mfp-12840900887"
  ],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19086911255"
  ]
}
2026-06-261 activities / 23 foods3,372/ 3,387 kcalC 442gP 221g / F 69g106 min1,222 kcal29.8/ 30.024.8+24.8 / -0.0Jul 2, 9:17 AM
Nutrition TargetsExercise source: completed
Calories
3,372 / 3,387
Carbs
442 / 513g
Fiber
42 / 35g
Protein
221 / 176g
Fat
69 / 70g
FFM
72.2 kg

You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 32-46g carbs and 0-0g protein while keeping fat moderate.

Activities1 saved rows
NameSourceMinkcalFuel
Zwift - RLP: Over/UndersCompletedcompletedendurance1061,222106g
DQS Food Log23 foods / 24.8 DQS
Total3,372 kcal442g carbs221g protein69g fat50.8 DQS
Afternoon Snacks4 foods
Calories
358
Carbs
38g
Protein
37g
Fat
4g
DQS
6.0
Blackberry, 50 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit225g1g0g1.0
Blueberries, 100 g

Imported from MyFitnessPal; review DQS category.

Fruit6415g1g0g2.0
Michigan - Low Fat Cottage Cheese, 1 cup

Imported from MyFitnessPal; review DQS category.

Dairy18010g26g2g2.5
PB2 - Peanut Butter, Powdered, 20 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils928g9g2g0.5
Dinner3 foods
Calories
519
Carbs
12g
Protein
65g
Fat
22g
DQS
10.8
Chicken breast, grilled, skinless, 7.0 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood3490g59g11g2.8
Olive Oil - Teaspoon of Olive Oil, 2 teaspoon

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils800g0g9g2.0
Season’s Choice - Riced Cauliflower, Mexican Style, 3 cup

Imported from MyFitnessPal; review DQS category.

Vegetables9012g6g2g6.0
Lunch8 foods
Calories
1,484
Carbs
196g
Protein
90g
Fat
30g
DQS
20.5
Blackberry, 100 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit4310g1g0g2.0
Dole - Organic Banana, 85 g

Imported from MyFitnessPal; review DQS category.

Fruit7919g1g0g1.5
Michigan - Low Fat Cottage Cheese, 1 cup

Imported from MyFitnessPal; review DQS category.

Dairy18010g26g2g2.5
Mr. Yam's - Sweet Potatoes, 227 g

Imported from MyFitnessPal; review DQS category.

Fruit22744g5g0g4.5
Pure Vatality - Daily Detox 100% Fruit/Veggie Juice, 8 OZ

Imported from MyFitnessPal; review DQS category.

Fruit16038g2g0g4.0
Pure Vatality - Greek Veggie Chicken Wrap w/ Quinoa, 1 wrap

Imported from MyFitnessPal; review DQS category.

Whole Grains26525g18g9g2.0
Pure Vatality - Greek Veggie Chicken Wrap w/ Quinoa, 1 wrap

Imported from MyFitnessPal; review DQS category.

Vegetables26525g18g9g2.0
Pure Vatality - Greek Veggie Chicken Wrap w/ Quinoa, 1 wrap

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood26525g18g9g2.0
Post Workout6 foods
Calories
672
Carbs
115g
Protein
28g
Fat
13g
DQS
10.0
Blueberries, 100 g

Imported from MyFitnessPal; review DQS category.

Fruit6415g1g0g2.0
Blue Diamond - Almond Milk, Original, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods608g1g3g1.0
PB2 - Peanut Butter, Powdered, 40 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils18515g18g5g1.0
Peach, 1 fruit

Imported from MyFitnessPal; review DQS category.

Fruit6315g1g0g2.0
Simply Nature - Apple Cinnamon Instant Oatmeal, 1 packet (40 g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15032g3g2g2.0
Simply Nature - Instant Oatmeal Oats & Flax, 1 packet (40g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15030g4g3g2.0
Pre Workout2 foods
Calories
339
Carbs
81g
Protein
1g
Fat
0g
DQS
3.5
Dole - Organic Banana, 85 g

Imported from MyFitnessPal; review DQS category.

Fruit7919g1g0g1.5
Simply Nature Organic - 7 Super Fruits 100% Juice, 16 fl oz

Imported from MyFitnessPal; review DQS category.

Fruit26062g0g0g2.0
Fruit: 11.3Vegetables: 4.0Dairy: 3.0Whole Grains: 3.0Unprocessed Meat and Seafood: 2.8Nuts, Seeds, and Healthy Oils: 1.8High-Quality Processed Foods: 1.0
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 9:17 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
rapid
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "At Risk",
  "targets": {
    "fatG": 70,
    "carbsG": 513,
    "fiberG": 35,
    "calories": 3387,
    "proteinG": 176,
    "baseCarbsG": 407,
    "baseCalories": 2963,
    "intraWorkoutCarbsG": 106,
    "intraWorkoutCalories": 424
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 29.8 kcal/kg FFM/day (At Risk)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 3387 kcal, 513g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 3372 kcal, 442g carbs, 42g fiber, 221g protein, 69g fat\nRemaining: 15 kcal, 71g carbs, 0g fiber, 0g protein, 1g fat\nTraining fuel included: yes (106g carbs / 424 kcal)\nYou are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 32-46g carbs and 0-0g protein while keeping fat moderate.",
  "targetEa": 30,
  "currentEa": 29.79219759255102,
  "remaining": {
    "fatG": 1,
    "carbsG": 71,
    "fiberG": 0,
    "calories": 15,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 32-46g carbs and 0-0g protein while keeping fat moderate.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 19,
    "carbs": 61,
    "protein": 21
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 1222,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 3387,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 1222,
  "currentExerciseCalories": 1222,
  "targetComparableActuals": {
    "fatG": 69,
    "carbsG": 442,
    "fiberG": 42,
    "calories": 3372,
    "proteinG": 221
  },
  "currentEaCaloriesAvailable": 2150
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12837651026",
    "mfp-12837652095",
    "mfp-12837652293",
    "mfp-12837652294",
    "mfp-12837652298",
    "mfp-12837667510",
    "mfp-12837672515",
    "mfp-12838194029",
    "mfp-12838201336",
    "mfp-12838201336-42fae32b-2a1a-42ce-85ce-36a31b2bf35c",
    "mfp-12838201336-b575b680-f2f1-4bff-be6a-e77eb81d8d9a",
    "mfp-12838202425",
    "mfp-12838202430",
    "mfp-12838202435",
    "mfp-12838208184",
    "mfp-12838221785",
    "mfp-12838298082",
    "mfp-12838298667",
    "mfp-12838325265",
    "mfp-12838678891",
    "mfp-12838679075",
    "mfp-12838679406",
    "mfp-12838679858"
  ],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19073177262"
  ]
}
2026-06-252 activities / 24 foods3,289/ 3,935 kcalC 517gP 186g / F 57g136 min1,770 kcal21.1/ 30.022.8+23.3 / -0.5Jul 2, 9:18 AM
Nutrition TargetsExercise source: completed
Calories
3,289 / 3,935
Carbs
517 / 650g
Fiber
65 / 35g
Protein
186 / 176g
Fat
57 / 70g
FFM
72.2 kg

You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 60-86g carbs and 0-0g protein while keeping fat moderate.

Activities2 saved rows
NameSourceMinkcalFuel
Base into Tempo Rolling TerrainCompletedcompletedeasy6086735g
Zwift - TrainerRoad: Cumberland -3Completedcompletedendurance7690376g
DQS Food Log24 foods / 22.8 DQS
Total4,772 kcal682g carbs280g protein109g fat49.0 DQS
Afternoon Snacks6 foods
Calories
1,479
Carbs
301g
Protein
65g
Fat
10g
DQS
13.5
Blueberries, 60 g

Imported from MyFitnessPal; review DQS category.

Fruit389g0g0g1.0
Fit & Active - Vitality Cereal, Red Berries, 100 g

Imported from MyFitnessPal; review DQS category.

Whole Grains35085g8g1g4.0
Fit & Active - Vitality Cereal, Red Berries, 200 g

Imported from MyFitnessPal; review DQS category.

Whole Grains700170g15g3g4.0
Michigan - Low Fat Cottage Cheese, 1 cup

Imported from MyFitnessPal; review DQS category.

Dairy18010g26g2g2.0
PB2 - Powdered Peanut Butter, 32 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils14812g15g4g0.5
Peach, 1 fruit

Imported from MyFitnessPal; review DQS category.

Fruit6315g1g0g2.0
Dinner2 foods
Calories
1,073
Carbs
72g
Protein
85g
Fat
48g
DQS
4.0
Chicken wing, baked, 4 wing

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood3530g33g23g2.0
wood shop social - chicken summer vegetable risotto, 1 bowl

Imported from MyFitnessPal; review DQS category.

Vegetables72072g52g25g2.0
Lunch8 foods
Calories
1,251
Carbs
136g
Protein
99g
Fat
32g
DQS
13.0
Chicken breast, grilled, skinless, 8.0 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood3990g67g12g3.0
Farmers Promise - Biggins Russet, 196 g

Imported from MyFitnessPal; review DQS category.

Whole Grains14634g4g0g4.0
Generic - Salmon Avocado Sushi Roll, 1.4 Roll (6-8 pieces)

Imported from MyFitnessPal; review DQS category.

Refined Grains42659g18g12g-0.5
Jalapeño, 1 whole

Imported from MyFitnessPal; review DQS category.

Vegetables51g0g0g1.0
Mr. Yam's - Sweet Potatoes, 51 g

Imported from MyFitnessPal; review DQS category.

Whole Grains5110g1g0g1.0
Simply Nature (Aldi) - 90 Second Organic Quinoa & Brown Rice, 62 1/2 gram

Imported from MyFitnessPal; review DQS category.

Whole Grains10021g2g2g2.0
Specially Selected - Crumbled Goat Cheese Original, 28 g

Imported from MyFitnessPal; review DQS category.

Dairy801g5g6g0.5
Tomato, 2 medium

Imported from MyFitnessPal; review DQS category.

Vegetables4410g2g0g2.0
Post Workout7 foods
Calories
811
Carbs
134g
Protein
30g
Fat
19g
DQS
15.0
Blackberry, 150 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit6514g2g1g3.0
Blue Diamond - Almond Milk, Original, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods608g1g3g1.0
Blue Diamond - Almond Milk, Original, 2 cup

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils12016g2g5g4.0
PB2 - Peanut Butter, Powdered, 40 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils18515g18g5g1.0
RW Knudsen Family - Just Tart Cherry Juice, 5 fl oz

Imported from MyFitnessPal; review DQS category.

Fruit8119g0g0g2.0
Simply Nature - Apple Cinnamon Instant Oatmeal, 1 packet (40 g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15032g3g2g2.0
Simply Nature - Instant Oatmeal Oats & Flax, 1 packet (40g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15030g4g3g2.0
Pre Workout1 foods
Calories
158
Carbs
39g
Protein
1g
Fat
0g
DQS
3.5
Dole - Organic Banana, 170 g

Imported from MyFitnessPal; review DQS category.

Fruit15839g1g0g3.5
Whole Grains: 9.5Fruit: 5.8Unprocessed Meat and Seafood: 3.0Nuts, Seeds, and Healthy Oils: 2.8Vegetables: 2.5Dairy: 1.3High-Quality Processed Foods: 1.0Refined Grains: 0.5
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 9:18 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
rapid
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "At Risk",
  "targets": {
    "fatG": 70,
    "carbsG": 650,
    "fiberG": 35,
    "calories": 3935,
    "proteinG": 176,
    "baseCarbsG": 539,
    "baseCalories": 3491,
    "intraWorkoutCarbsG": 111,
    "intraWorkoutCalories": 444
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 21.0 kcal/kg FFM/day (At Risk)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 3935 kcal, 650g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 3289 kcal, 517g carbs, 65g fiber, 186g protein, 57g fat\nRemaining: 646 kcal, 133g carbs, 0g fiber, 0g protein, 13g fat\nTraining fuel included: yes (111g carbs / 444 kcal)\nYou are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 60-86g carbs and 0-0g protein while keeping fat moderate.",
  "targetEa": 30,
  "currentEa": 21.048534020039533,
  "remaining": {
    "fatG": 13,
    "carbsG": 133,
    "fiberG": 0,
    "calories": 646,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 60-86g carbs and 0-0g protein while keeping fat moderate.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 16,
    "carbs": 66,
    "protein": 18
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 1770,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 3935,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 1770,
  "currentExerciseCalories": 1770,
  "targetComparableActuals": {
    "fatG": 57,
    "carbsG": 517,
    "fiberG": 65,
    "calories": 3289,
    "proteinG": 186
  },
  "currentEaCaloriesAvailable": 1519
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12836117010",
    "mfp-12836113761",
    "mfp-12836113764",
    "mfp-12836113765",
    "mfp-12836117021",
    "mfp-12836149009",
    "mfp-12837015672",
    "mfp-12837460077",
    "mfp-12836116582",
    "mfp-12836116727",
    "mfp-12836116935",
    "mfp-12836118734",
    "mfp-12836120091",
    "mfp-12836148105",
    "mfp-12836459329",
    "mfp-12836459334",
    "mfp-12836831845",
    "mfp-12836983224",
    "mfp-12836459565",
    "mfp-12836460207",
    "mfp-12836460696",
    "mfp-12837015123",
    "mfp-12837016040",
    "mfp-12837460076"
  ],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19061587147",
    "strava-19060342010"
  ]
}
2026-06-242 activities / 16 foods3,502/ 3,752 kcalC 449gP 209g / F 98g133 min1,587 kcal26.5/ 30.019.0+19.0 / -0.0Jul 2, 9:20 AM
Nutrition TargetsExercise source: completed
Calories
3,502 / 3,752
Carbs
449 / 605g
Fiber
52 / 35g
Protein
209 / 176g
Fat
98 / 70g
FFM
72.2 kg

You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 70-101g carbs and 0-0g protein while keeping fat moderate.

Activities2 saved rows
NameSourceMinkcalFuel
Base RunCompletedcompletedeasy405570g
RLP: Steady Zone 2Completedcompletedendurance931,03093g
DQS Food Log16 foods / 19.0 DQS
Total2,672 kcal352g carbs157g protein72g fat28.5 DQS
Afternoon Snacks8 foods
Calories
1,276
Carbs
236g
Protein
52g
Fat
17g
DQS
15.5
Blue Diamond - Almond Milk, Original, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Beverages608g1g3g1.0
Dole - Organic Banana, 1 medium (7" to 7-7/8" long)

Imported from MyFitnessPal; review DQS category.

Fruit11027g1g0g2.0
Fit & Active - Lightly Salted Rice Cakes, 4 cake

Imported from MyFitnessPal; review DQS category.

Whole Grains16032g2g0g2.0
Fit & Active - Vitality Cereal, Red Berries, 118 g

Imported from MyFitnessPal; review DQS category.

Whole Grains413100g9g1g2.5
Lunch Mate - Deli Selected Oven Roasted Turkey Breast, Finely Sliced, 4 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood1204g18g4g2.0
Peach, 1 fruit

Imported from MyFitnessPal; review DQS category.

Fruit6315g1g0g2.0
Simply Nature - Bread, Knock Your Sprouts Off, 2 slices

Imported from MyFitnessPal; review DQS category.

Whole Grains15027g9g2g2.0
Starbucks - Jalapeno Chicken Pocket, 1 Piece

Imported from MyFitnessPal; review DQS category.

Vegetables20023g11g7g2.0
Lunch3 foods
Calories
833
Carbs
27g
Protein
78g
Fat
42g
DQS
5.5
Baked salmon, 12 ounce

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood7010g75g42g2.5
Berryhill - Hot Honey, 5 g

Imported from MyFitnessPal; review DQS category.

Nuts, Seeds, and Healthy Oils144g0g0g0.5
Mr. Yam's - Sweet Potatoes, 118 g

Imported from MyFitnessPal; review DQS category.

Vegetables11823g3g0g2.5
Post Workout5 foods
Calories
563
Carbs
89g
Protein
27g
Fat
13g
DQS
7.5
Blackberry, 100 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit4310g1g0g2.0
PB2 - Peanut Butter, Powdered, 40 g

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods18515g18g5g0.5
Simply Nature - Apple Cinnamon Instant Oatmeal, 1 packet (40 g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15032g3g2g2.0
Simply Nature - Instant Oatmeal Oats & Flax, 1 packet (40g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15030g4g3g2.0
Simply Nature - Organic Almond Milk Unsweetened, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods352g1g3g1.0
Whole Grains: 5.3Fruit: 3.0Unprocessed Meat and Seafood: 2.5Vegetables: 2.3High-Quality Processed Foods: 1.5High-Quality Beverages: 1.0Nuts, Seeds, and Healthy Oils: 0.3
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 9:20 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
rapid
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "At Risk",
  "targets": {
    "fatG": 70,
    "carbsG": 605,
    "fiberG": 35,
    "calories": 3752,
    "proteinG": 176,
    "baseCarbsG": 512,
    "baseCalories": 3380,
    "intraWorkoutCarbsG": 93,
    "intraWorkoutCalories": 372
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 26.5 kcal/kg FFM/day (At Risk)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 3752 kcal, 605g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 3502 kcal, 449g carbs, 52g fiber, 209g protein, 98g fat\nRemaining: 250 kcal, 156g carbs, 0g fiber, 0g protein, 0g fat\nTraining fuel included: yes (93g carbs / 372 kcal)\nYou are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 70-101g carbs and 0-0g protein while keeping fat moderate.",
  "targetEa": 30,
  "currentEa": 26.535841111504745,
  "remaining": {
    "fatG": 0,
    "carbsG": 156,
    "fiberG": 0,
    "calories": 250,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are under-fueled for today's completed training. Prioritize carbs and protein in your next meal: aim for 70-101g carbs and 0-0g protein while keeping fat moderate.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 17,
    "carbs": 64,
    "protein": 19
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 1587,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 3752,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 1587,
  "currentExerciseCalories": 1587,
  "targetComparableActuals": {
    "fatG": 98,
    "carbsG": 449,
    "fiberG": 52,
    "calories": 3502,
    "proteinG": 209
  },
  "currentEaCaloriesAvailable": 1915
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12833524144",
    "mfp-12833524145",
    "mfp-12833524146",
    "mfp-12848120775",
    "mfp-12834303524",
    "mfp-12834412507",
    "mfp-12834075612",
    "mfp-12834076010",
    "mfp-12834242215",
    "mfp-12834242733",
    "mfp-12834736746",
    "mfp-12834815920",
    "mfp-12834881943",
    "mfp-12833524142",
    "mfp-12834817543",
    "mfp-12833838277"
  ],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19050451352",
    "strava-19048923920"
  ]
}
2026-06-232 activities / 25 foods4,234/ 3,319 kcalC 629gP 245g / F 90g111 min1,154 kcal42.7/ 30.017.8+22.3 / -4.5Jul 2, 9:22 AM
Nutrition TargetsExercise source: completed
Calories
4,234 / 3,319
Carbs
629 / 496g
Fiber
69 / 35g
Protein
245 / 176g
Fat
90 / 70g
FFM
72.2 kg

You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.

Activities2 saved rows
NameSourceMinkcalFuel
Lunch WalkCompletedcompletedeasy271050g
Crusher Dress UpCompletedcompletedendurance841,04984g
DQS Food Log25 foods / 17.8 DQS
Total4,234 kcal629g carbs245g protein90g fat45.3 DQS
Afternoon Snacks7 foods
Calories
1,655
Carbs
298g
Protein
68g
Fat
27g
DQS
3.5
BLT sandwich on white, 0.8 sandwich

Imported from MyFitnessPal; review DQS category.

Processed Meat19425g9g6g-2.0
Clancy's - Pretzel Slims Everything, Bite-Sized Baked, 69 pieces

Imported from MyFitnessPal; review DQS category.

Refined Grains33069g9g0g-1.0
Dairy Queen - Vanilla Cone, Medium, 1 Serving

Imported from MyFitnessPal; review DQS category.

Sweets32050g8g10g-2.0
Fit & Active - Lightly Salted Rice Cakes, 1 cake

Imported from MyFitnessPal; review DQS category.

Whole Grains408g1g0g2.0
Fit & Active - Vitality Cereal, Red Berries, 5 cups

Imported from MyFitnessPal; review DQS category.

Whole Grains560136g12g2g5.0
Good Culture - Cottage Cheese, 1 cup

Imported from MyFitnessPal; review DQS category.

Dairy1606g28g5g2.0
Hu - Organic 70% Cacao Salty Dark Chocolate, 8 g

Imported from MyFitnessPal; review DQS category.

Sweets514g1g4g-0.5
Dinner6 foods
Calories
886
Carbs
89g
Protein
61g
Fat
29g
DQS
13.3
Baked salmon, 8 ounce

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood4670g50g28g2.0
Berryhill - Hot Honey, 5 g

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods144g0g0g0.3
Blackberry, 170 gram(s)

Imported from MyFitnessPal; review DQS category.

Fruit7316g2g1g3.5
Farmers Promise - Biggins Russet, 90 g

Imported from MyFitnessPal; review DQS category.

Vegetables6716g2g0g2.0
Mr. Yam's - Sweet Potatoes, 180 g

Imported from MyFitnessPal; review DQS category.

Vegetables18035g4g0g3.5
Specialty Selected - Aldi - Sourdough Baguette, 0.25 baguette

Imported from MyFitnessPal; review DQS category.

Whole Grains8518g3g0g2.0
Lunch5 foods
Calories
859
Carbs
87g
Protein
85g
Fat
20g
DQS
16.5
Chicken breast, grilled, skinless, 8.0 oz

Imported from MyFitnessPal; review DQS category.

Unprocessed Meat and Seafood3990g67g12g3.0
season choice - steamed california medley, 340 gram

Imported from MyFitnessPal; review DQS category.

Vegetables10020g8g0g6.5
Simply Nature (Aldi) - 90 Second Organic Quinoa & Brown Rice, 62 1/2 gram

Imported from MyFitnessPal; review DQS category.

Whole Grains10021g2g2g2.0
Simply Nature Organic - Sweet Potatoes, 1.5 cup

Imported from MyFitnessPal; review DQS category.

Vegetables18045g3g0g3.0
Specially Selected - Crumbled Goat Cheese Original, 28 g

Imported from MyFitnessPal; review DQS category.

Dairy801g5g6g2.0
Post Workout7 foods
Calories
834
Carbs
155g
Protein
31g
Fat
14g
DQS
12.0
Blueberries, 100 g

Imported from MyFitnessPal; review DQS category.

Fruit6415g1g0g2.0
Dole - Organic Banana, 1 medium (7" to 7-7/8" long)

Imported from MyFitnessPal; review DQS category.

Fruit11027g1g0g2.0
Fit & Active - Vitality Cereal, Red Berries, 1.25 cups

Imported from MyFitnessPal; review DQS category.

Whole Grains14034g3g1g2.5
PB2 - Peanut Butter, Powdered, 40 g

Imported from MyFitnessPal; review DQS category.

High-Quality Beverages18515g18g5g0.5
Simply Nature - Apple Cinnamon Instant Oatmeal, 1 packet (40 g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15032g3g2g2.0
Simply Nature - Instant Oatmeal Oats & Flax, 1 packet (40g)

Imported from MyFitnessPal; review DQS category.

Whole Grains15030g4g3g2.0
Simply Nature - Organic Almond Milk Unsweetened, 1 cup

Imported from MyFitnessPal; review DQS category.

High-Quality Processed Foods352g1g3g1.0
Whole Grains: 11.3Vegetables: 7.8Fruit: 3.8Unprocessed Meat and Seafood: 3.0Dairy: 2.0High-Quality Processed Foods: 1.3Sweets: 1.3Processed Meat: 1.0Refined Grains: 1.0High-Quality Beverages: 0.5
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 9:22 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
rapid
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "High Availability",
  "targets": {
    "fatG": 70,
    "carbsG": 496,
    "fiberG": 35,
    "calories": 3319,
    "proteinG": 176,
    "baseCarbsG": 412,
    "baseCalories": 2983,
    "intraWorkoutCarbsG": 84,
    "intraWorkoutCalories": 336
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 42.7 kcal/kg FFM/day (High Availability)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 3319 kcal, 496g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 4234 kcal, 629g carbs, 69g fiber, 245g protein, 90g fat\nRemaining: 0 kcal, 0g carbs, 0g fiber, 0g protein, 0g fat\nTraining fuel included: yes (84g carbs / 336 kcal)\nYou are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "targetEa": 30,
  "currentEa": 42.67905515584053,
  "remaining": {
    "fatG": 0,
    "carbsG": 0,
    "fiberG": 0,
    "calories": 0,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 19,
    "carbs": 60,
    "protein": 21
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 1154,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 3319,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 1154,
  "currentExerciseCalories": 1154,
  "targetComparableActuals": {
    "fatG": 90,
    "carbsG": 629,
    "fiberG": 69,
    "calories": 4234,
    "proteinG": 245
  },
  "currentEaCaloriesAvailable": 3080
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12831112394",
    "mfp-12831113744",
    "mfp-12831113840",
    "mfp-12831114291",
    "mfp-12831166627",
    "mfp-12831340701",
    "mfp-12831342501",
    "mfp-12832081215",
    "mfp-12832081224",
    "mfp-12832081233",
    "mfp-12832081239",
    "mfp-12832115216",
    "mfp-12832171053",
    "mfp-12832173722",
    "mfp-12832198582",
    "mfp-12832198588",
    "mfp-12832082513",
    "mfp-12832083137",
    "mfp-12832198920",
    "mfp-12832199974",
    "mfp-12833139202",
    "mfp-12833139414",
    "mfp-12833838257",
    "mfp-12831112401",
    "mfp-12832146711"
  ],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19040078005",
    "strava-19034762088"
  ]
}
2026-06-222 activities / 17 foods2,680/ 2,367 kcalC 333gP 183g / F 71g45 min202 kcal34.3/ 30.021.8+22.8 / -1.0Jul 1, 8:07 PM
Nutrition TargetsExercise source: completed
Calories
2,680 / 2,367
Carbs
333 / 258g
Fiber
28 / 35g
Protein
183 / 176g
Fat
71 / 70g
FFM
72.2 kg

You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.

Activities2 saved rows
NameSourceMinkcalFuel
Evening WalkCompletedcompletedeasy321390g
Afternoon WalkCompletedcompletedeasy13630g
DQS Food Log17 foods / 21.8 DQS
Total2,680 kcal333g carbs183g protein71g fat38.0 DQS
Afternoon Snacks6 foods
Calories
720
Carbs
109g
Protein
45g
Fat
19g
DQS
14.0
Aldi - freeze dried strawberries, 1 bag

Freeze-dried strawberries are fruit.

Fruit10023g2g1g2.0
Blueberries, 100 g

Blueberries are fruit.

Fruit6415g1g0g2.0
Dole - Organic Banana, 1 medium (7" to 7-7/8" long)

Bananas are fruit.

Fruit11027g1g0g2.0
Good Culture - Cottage Cheese, 1 cup

Cottage cheese is a dairy product.

Dairy1606g28g5g2.0
Nakee Butter - Spreads with Benefits, Cacao Peanut Butter, 1 pouch

Peanut butter is primarily made from nuts, fitting the 'Nuts, Seeds, and Healthy Oils' category.

Nuts, Seeds, and Healthy Oils1608g10g12g2.0
Peach, 2 fruit

Peaches are fruit.

Fruit12630g3g1g4.0
Dinner4 foods
Calories
926
Carbs
96g
Protein
60g
Fat
33g
DQS
7.0
Panda Express - Grilled Teriyaki Chicken, 6 oz

Grilled Teriyaki Chicken from a restaurant contains significant added sugars and likely extra oils in the sauce, classifying it as processed meat.

Unprocessed Meat and Seafood28014g33g10g2.0
Panda Express - Kung Pao Chicken, 6.73 oz

Kung Pao Chicken from a restaurant typically contains higher fat and sugar in its preparation, classifying it as processed meat.

Unprocessed Meat and Seafood32015g17g21g2.0
Panda Express - Super Greens (side), 0.5 side order (10 oz)

'Super Greens' are clearly vegetables.

Vegetables657g5g2g4.0
Panda Express - White Rice, 5.5 fluid ounce

White rice is a refined grain.

Refined Grains26160g5g0g-1.0
Lunch7 foods
Calories
1,034
Carbs
128g
Protein
78g
Fat
19g
DQS
17.0
Chicken breast, grilled, skinless, 7.0 oz

Grilled, skinless chicken breast is lean, unprocessed meat.

Unprocessed Meat and Seafood3490g59g11g3.0
Jalapeño, 1 whole

Jalapeño is a vegetable.

Vegetables51g0g0g0.5
Mr. Yam's - Sweet Potatoes, 280 g

Sweet potatoes are classified under whole grains/minimally processed starches.

Vegetables28054g6g0g4.0
Potatoes, 3.5 oz(s)

Potatoes are classified under whole grains/minimally processed starches.

Vegetables9221g2g0g2.0
Simply Nature (Aldi) - 90 Second Organic Quinoa & Brown Rice, 125 gram

Quinoa and brown rice are whole grains.

Whole Grains20041g5g3g2.0
Specially Selected - Crumbled Goat Cheese Original, 22.4 g

Goat cheese is a dairy product.

Dairy641g4g5g1.5
Tomato, 2 medium

Tomatoes are classified as vegetables.

Vegetables4410g2g0g4.0
Vegetables: 7.3Fruit: 5.0Unprocessed Meat and Seafood: 4.0Dairy: 1.8Nuts, Seeds, and Healthy Oils: 1.0Refined Grains: 1.0Whole Grains: 1.0
Nutrition Events0 source rows

No item-level source events were saved for this date.

Profile SnapshotJul 2, 4:53 PM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
RMR
1,850
FTP
290w
Goal
gradual
Saved SnapshotsRaw calculation and source references stored with the day.
Calculation snapshot
{
  "ffmKg": 72.16654606700001,
  "status": "In Range",
  "targets": {
    "fatG": 70,
    "carbsG": 258,
    "fiberG": 35,
    "calories": 2367,
    "proteinG": 176,
    "baseCarbsG": 258,
    "baseCalories": 2367,
    "intraWorkoutCarbsG": 0,
    "intraWorkoutCalories": 0
  },
  "copyNote": "Adaptive Nutrition - Rapid Body Comp Loss\nCurrent EA: 34.3 kcal/kg FFM/day (In Range)\nTarget EA: 30.0 kcal/kg FFM/day\nTargets: 2367 kcal, 258g carbs, 35g fiber, 176g protein, 70g fat\nLogged: 2680 kcal, 333g carbs, 28g fiber, 183g protein, 71g fat\nRemaining: 0 kcal, 0g carbs, 7g fiber, 0g protein, 0g fat\nTraining fuel included: yes (0g carbs / 0 kcal)\nYou are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "targetEa": 30,
  "currentEa": 34.33723982992625,
  "remaining": {
    "fatG": 0,
    "carbsG": 0,
    "fiberG": 7,
    "calories": 0,
    "proteinG": 0
  },
  "weeklyPlan": [
    {
      "day": "Mon",
      "label": "Rest",
      "targets": {
        "fatG": 70,
        "carbsG": 208,
        "fiberG": 35,
        "calories": 2165,
        "proteinG": 176,
        "baseCarbsG": 208,
        "baseCalories": 2165,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [],
      "exerciseCalories": 0
    },
    {
      "day": "Tue",
      "label": "Hard 1h 15m",
      "targets": {
        "fatG": 70,
        "carbsG": 485,
        "fiberG": 35,
        "calories": 3274,
        "proteinG": 176,
        "baseCarbsG": 372,
        "baseCalories": 2822,
        "intraWorkoutCarbsG": 113,
        "intraWorkoutCalories": 452
      },
      "activities": [
        {
          "id": "weekly-Tue",
          "day": "Tue",
          "name": "Hard 1h 15m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 75,
          "exerciseCalories": 1109,
          "intraWorkoutCarbsG": 113
        }
      ],
      "exerciseCalories": 1109
    },
    {
      "day": "Wed",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Wed",
          "day": "Wed",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Thu",
      "label": "Hard 1h 30m",
      "targets": {
        "fatG": 70,
        "carbsG": 541,
        "fiberG": 35,
        "calories": 3496,
        "proteinG": 176,
        "baseCarbsG": 406,
        "baseCalories": 2956,
        "intraWorkoutCarbsG": 135,
        "intraWorkoutCalories": 540
      },
      "activities": [
        {
          "id": "weekly-Thu",
          "day": "Thu",
          "name": "Hard 1h 30m",
          "source": "planned",
          "completed": false,
          "intensity": "hard",
          "durationMinutes": 90,
          "exerciseCalories": 1331,
          "intraWorkoutCarbsG": 135
        }
      ],
      "exerciseCalories": 1331
    },
    {
      "day": "Fri",
      "label": "Easy 45m",
      "targets": {
        "fatG": 70,
        "carbsG": 296,
        "fiberG": 35,
        "calories": 2517,
        "proteinG": 176,
        "baseCarbsG": 296,
        "baseCalories": 2517,
        "intraWorkoutCarbsG": 0,
        "intraWorkoutCalories": 0
      },
      "activities": [
        {
          "id": "weekly-Fri",
          "day": "Fri",
          "name": "Easy 45m",
          "source": "planned",
          "completed": false,
          "intensity": "easy",
          "durationMinutes": 45,
          "exerciseCalories": 352,
          "intraWorkoutCarbsG": 0
        }
      ],
      "exerciseCalories": 352
    },
    {
      "day": "Sat",
      "label": "Endurance 3h",
      "targets": {
        "fatG": 70,
        "carbsG": 740,
        "fiberG": 35,
        "calories": 4295,
        "proteinG": 176,
        "baseCarbsG": 560,
        "baseCalories": 3575,
        "intraWorkoutCarbsG": 180,
        "intraWorkoutCalories": 720
      },
      "activities": [
        {
          "id": "weekly-Sat",
          "day": "Sat",
          "name": "Endurance 3h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 180,
          "exerciseCalories": 2130,
          "intraWorkoutCarbsG": 180
        }
      ],
      "exerciseCalories": 2130
    },
    {
      "day": "Sun",
      "label": "Endurance 1h",
      "targets": {
        "fatG": 70,
        "carbsG": 385,
        "fiberG": 35,
        "calories": 2875,
        "proteinG": 176,
        "baseCarbsG": 325,
        "baseCalories": 2635,
        "intraWorkoutCarbsG": 60,
        "intraWorkoutCalories": 240
      },
      "activities": [
        {
          "id": "weekly-Sun",
          "day": "Sun",
          "name": "Endurance 1h",
          "source": "planned",
          "completed": false,
          "intensity": "endurance",
          "durationMinutes": 60,
          "exerciseCalories": 710,
          "intraWorkoutCarbsG": 60
        }
      ],
      "exerciseCalories": 710
    }
  ],
  "recommendation": "You are close to today's target. Finish with normal hunger cues, keep protein complete, and avoid forcing extra intake unless recovery feels compromised.",
  "calculatedFfmKg": 72.16654606700001,
  "macroPercentages": {
    "fat": 27,
    "carbs": 44,
    "protein": 30
  },
  "calorieCalculation": {
    "overridden": false,
    "eaBaseCalories": 2165,
    "exerciseSource": "completed",
    "exerciseCalories": 202,
    "rmrFloorCalories": 2072,
    "calculatedCalories": 2367,
    "separatedFuelCalories": 0
  },
  "targetExerciseCalories": 202,
  "currentExerciseCalories": 202,
  "targetComparableActuals": {
    "fatG": 71,
    "carbsG": 333,
    "fiberG": 28,
    "calories": 2680,
    "proteinG": 183
  },
  "currentEaCaloriesAvailable": 2478
}
Source snapshot
{
  "dqsFoodIds": [
    "mfp-12829245879",
    "mfp-12829246114",
    "mfp-12829246337",
    "mfp-12829246626",
    "mfp-12829251061",
    "mfp-12829292054",
    "mfp-12829293300",
    "mfp-12829820973",
    "mfp-12829820974",
    "mfp-12829820976",
    "mfp-12829820981",
    "mfp-12829258865",
    "mfp-12829823460",
    "mfp-12830087519",
    "mfp-12830087806",
    "mfp-12830632824",
    "mfp-12830634262"
  ],
  "workoutSource": "strava",
  "nutritionSource": "myfitnesspal",
  "selectedActivities": [
    "strava-19028158328",
    "strava-19027615256"
  ]
}
ActivitiesCompleted/manual workouts saved for selected dates.
DateNameMinkcalFuel
2026-07-02Endurance Easy Runcompleted / easy444780g
2026-07-02Zwift - TrainerRoad: Eclipse -1completed / endurance911,12191g
2026-07-01Base Runcompleted / easy444690g
2026-07-01RLP: Steady Zone 2completed / endurance1221,352122g
2026-06-30Zwift - TrainerRoad: Red Lake +2completed / endurance7688576g
2026-06-29Morning Walkcompleted / easy371950g
2026-06-28Endurance Easy Terraincompleted / endurance1571,552157g
2026-06-27Dragon 🐉completed / endurance1852,235185g
2026-06-26Zwift - RLP: Over/Underscompleted / endurance1061,222106g
2026-06-25Base into Tempo Rolling Terraincompleted / easy6086735g
2026-06-25Zwift - TrainerRoad: Cumberland -3completed / endurance7690376g
2026-06-24Base Runcompleted / easy405570g
2026-06-24RLP: Steady Zone 2completed / endurance931,03093g
2026-06-23Lunch Walkcompleted / easy271050g
2026-06-23Crusher Dress Upcompleted / endurance841,04984g
2026-06-22Evening Walkcompleted / easy321390g
2026-06-22Afternoon Walkcompleted / easy13630g
DQS CategoriesSaved category servings by date.
2026-07-01Vegetables10.3 servings / 7 rows
2026-07-01Fruit6.0 servings / 5 rows
2026-07-01Dairy4.3 servings / 5 rows
2026-07-01Unprocessed Meat and Seafood3.5 servings / 4 rows
2026-07-01Nuts, Seeds, and Healthy Oils2.3 servings / 3 rows
2026-07-01Whole Grains2.0 servings / 2 rows
2026-07-01High-Quality Processed Foods1.5 servings / 2 rows
2026-07-01Refined Grains1.0 servings / 1 rows
2026-06-30Vegetables9.0 servings / 6 rows
2026-06-30Fruit7.8 servings / 8 rows
2026-06-30Dairy4.8 servings / 5 rows
2026-06-30Unprocessed Meat and Seafood3.5 servings / 2 rows
2026-06-30Whole Grains3.0 servings / 2 rows
2026-06-30High-Quality Beverages1.5 servings / 2 rows
2026-06-30High-Quality Processed Foods1.3 servings / 2 rows
2026-06-30Nuts, Seeds, and Healthy Oils0.5 servings / 1 rows
2026-06-29Vegetables8.3 servings / 11 rows
2026-06-29Fruit5.5 servings / 6 rows
2026-06-29Whole Grains5.0 servings / 3 rows
2026-06-29Dairy3.5 servings / 4 rows
2026-06-29Unprocessed Meat and Seafood2.8 servings / 2 rows
2026-06-29High-Quality Beverages2.0 servings / 2 rows
2026-06-29Sweets2.0 servings / 1 rows
2026-06-29Nuts, Seeds, and Healthy Oils1.0 servings / 1 rows
2026-06-29Refined Grains0.5 servings / 1 rows
2026-06-29High-Quality Processed Foods0.3 servings / 1 rows
2026-06-29Other0.0 servings / 1 rows
2026-06-28Vegetables11.3 servings / 4 rows
2026-06-28Fruit5.5 servings / 7 rows
2026-06-28Dairy3.0 servings / 2 rows
2026-06-28Other3.0 servings / 1 rows
2026-06-28Whole Grains3.0 servings / 3 rows
2026-06-28Unprocessed Meat and Seafood2.8 servings / 2 rows
2026-06-28Nuts, Seeds, and Healthy Oils2.0 servings / 3 rows
2026-06-28High-Quality Processed Foods1.0 servings / 1 rows
2026-06-27Fruit10.0 servings / 8 rows
2026-06-27Vegetables5.5 servings / 2 rows
2026-06-27Sweets5.0 servings / 2 rows
2026-06-27Unprocessed Meat and Seafood3.8 servings / 3 rows
2026-06-27Nuts, Seeds, and Healthy Oils3.5 servings / 4 rows
2026-06-27Whole Grains3.3 servings / 3 rows
2026-06-27Performance Fuel3.0 servings / 1 rows
2026-06-27Refined Grains3.0 servings / 2 rows
2026-06-27Dairy2.3 servings / 2 rows
2026-06-27High-Quality Processed Foods1.0 servings / 1 rows
2026-06-26Fruit11.3 servings / 10 rows
2026-06-26Vegetables4.0 servings / 2 rows
2026-06-26Dairy3.0 servings / 2 rows
2026-06-26Whole Grains3.0 servings / 3 rows
2026-06-26Unprocessed Meat and Seafood2.8 servings / 2 rows
2026-06-26Nuts, Seeds, and Healthy Oils1.8 servings / 3 rows
2026-06-26High-Quality Processed Foods1.0 servings / 1 rows
2026-06-25Whole Grains9.5 servings / 7 rows
2026-06-25Fruit5.8 servings / 5 rows
2026-06-25Unprocessed Meat and Seafood3.0 servings / 2 rows
2026-06-25Nuts, Seeds, and Healthy Oils2.8 servings / 3 rows
2026-06-25Vegetables2.5 servings / 3 rows
2026-06-25Dairy1.3 servings / 2 rows
2026-06-25High-Quality Processed Foods1.0 servings / 1 rows
2026-06-25Refined Grains0.5 servings / 1 rows
2026-06-24Whole Grains5.3 servings / 5 rows
2026-06-24Fruit3.0 servings / 3 rows
2026-06-24Unprocessed Meat and Seafood2.5 servings / 2 rows
2026-06-24Vegetables2.3 servings / 2 rows
2026-06-24High-Quality Processed Foods1.5 servings / 2 rows
2026-06-24High-Quality Beverages1.0 servings / 1 rows
2026-06-24Nuts, Seeds, and Healthy Oils0.3 servings / 1 rows
2026-06-23Whole Grains11.3 servings / 7 rows
2026-06-23Vegetables7.8 servings / 4 rows
2026-06-23Fruit3.8 servings / 3 rows
2026-06-23Unprocessed Meat and Seafood3.0 servings / 2 rows
2026-06-23Dairy2.0 servings / 2 rows
2026-06-23High-Quality Processed Foods1.3 servings / 2 rows
2026-06-23Sweets1.3 servings / 2 rows
2026-06-23Processed Meat1.0 servings / 1 rows
2026-06-23Refined Grains1.0 servings / 1 rows
2026-06-23High-Quality Beverages0.5 servings / 1 rows
2026-06-22Vegetables7.3 servings / 5 rows
2026-06-22Fruit5.0 servings / 4 rows
2026-06-22Unprocessed Meat and Seafood4.0 servings / 3 rows
2026-06-22Dairy1.8 servings / 2 rows
2026-06-22Nuts, Seeds, and Healthy Oils1.0 servings / 1 rows
2026-06-22Refined Grains1.0 servings / 1 rows
2026-06-22Whole Grains1.0 servings / 1 rows
Nutrition EventsItem-level source records. This will grow when source rows are persisted.
DateSourceFoodkcal
2026-07-02myfitnesspalSimply Nature Organic - 7 Super Fruits 100% Juice, 12 fl oz195
2026-07-02myfitnesspalDole - Organic Banana, 2 medium (7" to 7-7/8" long)220
2026-07-02myfitnesspalFriendly Farms - Strawberry Nonfat Greek Yogurt, 0.75 cup130
2026-07-02myfitnesspalPB2 - Peanut Butter, Powdered, 40 g185
2026-07-02myfitnesspalOne Degree Organic Foods - Sprouted Rolled Oats, Gluten Free, 0.75 cup300
2026-07-02myfitnesspalSimply Nature - Organic Almond Milk Unsweetened, 0.75 cup26
2026-07-02myfitnesspalStrawberry, 98 g35
2026-07-02myfitnesspalBirds Eye - Southwest Style Power Blend, 1 container380
2026-07-02myfitnesspalChicken breast, grilled, skinless, 7.0 oz349
2026-07-02myfitnesspalPico De Gallo, 4 oz19
2026-07-02myfitnesspalSpecially Selected - Crumbled Goat Cheese Original, 28 g80
2026-07-02myfitnesspalFarmers Promise - Biggins Russet, 237 g176
Profile VersionsProfile assumptions preserved with each change.
CurrentJul 2, 4:53 PM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
gradual
ArchivedJul 2, 9:22 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
rapid
ArchivedJul 2, 9:20 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
rapid
ArchivedJul 2, 9:18 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
rapid
ArchivedJul 2, 9:17 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
rapid
ArchivedJul 2, 9:15 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
rapid
ArchivedJul 2, 9:13 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
rapid
ArchivedJul 2, 9:09 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
rapid
ArchivedJul 2, 9:08 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
rapid
ArchivedJul 2, 9:06 AM
Weight
185.0 lb
Body fat
14.0%
FFM
72.2 kg
FTP
290w
Goal
rapid
Sync RunsConnector sync audit log. Empty until source sync routes start writing run records.

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