FOODTRACKER

1679

kcal · 2026-08-20 (target 1688)

177g

protein (floor 179g)

142g

carbs (target 142g)

45g

fat (target 45g)

521

deficit kcal (est. burn)

1🔥

deficit streak (best 4)

74.8kg

weight · 2026-08-17

14.3%

est. body fat (model)

1671

7d avg kcal · 149g protein

36/37/28

7d macro split % (P/C/F of kcal)

Daily log Phase 3 — Cut · 1688 kcal · 179P / 142C / 45F

Thu2026-08-20 1679 kcal · 177P/142C/45F · +521 deficit*

weider vegan protein shake (vanilla)	4 scoops	688 kcal	104P	32C	16F
banana	1 medium	116 kcal	1P	27C	0F
barebells protein bar	2 bars	428 kcal	32P	34C	18F
heura	200g	258 kcal	38P	4C	10F
boniato	225g	190 kcal	2P	45C	0F

Mon2026-08-17 1729 kcal · 163P/177C/41F · +471 deficit*

Weider vegan protein shake	4 scoops	688 kcal	104P	32C	16F
Banana	3.5 bananas (420g)	409 kcal	5P	95C	1F
Protein bar	1 bar (150 kcal)	153 kcal	15P	12C	5F
Soy milk	250g	84 kcal	8P	4C	4F
Heura Bites frozen	210g	265 kcal	27P	10C	13F
Corn tortilla	2 tortillas (60g)	130 kcal	4P	24C	2F

Mon2026-08-10 1361 kcal · 140P/63C/61F · +839 deficit*

weider vegan protein shake	2 scoops	344 kcal	52P	16C	8F
whole eggs	3 eggs	211 kcal	18P	1C	15F
olive oil	1 tsp (5ml)	45 kcal	0P	0C	5F
heura bites	210g	329 kcal	34P	10C	17F
avocado	half (75g)	119 kcal	1P	4C	11F
pan de masa madre	1 slice (50g)	121 kcal	4P	24C	1F
Weider vegan protein shake	1 scoop	172 kcal	26P	8C	4F
Weider EAA	1 serving	20 kcal	5P	0C	0F

Sun2026-08-09 1828 kcal · 163P/159C/60F · +372 deficit*

peanut butter	6 tbsp (96g)	588 kcal	21P	18C	48F
banana	2 medium (240g)	228 kcal	3P	54C	0F
cooked rice	1 cup (186g)	228 kcal	4P	53C	0F
soria natural seitan	300g (1 package)	384 kcal	81P	6C	4F
soy sauce	2 tbsp (30ml)	16 kcal	2P	2C	0F
ketchup	2 tbsp (34g)	40 kcal	0P	10C	0F
weider vegan protein shake	2 scoops	344 kcal	52P	16C	8F

Thu2026-08-06 2305 kcal · 169P/243C/73F · -105 deficit*

Medialunas	3 units	327 kcal	6P	42C	15F
Nutella	1 tbsp (15g)	97 kcal	1P	12C	5F
Soria Natural seitan	1 package (300g)	380 kcal	81P	6C	4F
Avocado	half (75g)	119 kcal	1P	4C	11F
Cooked white rice	1 cup (185g)	200 kcal	4P	45C	0F
Sourdough bread	1 slice (50g)	113 kcal	4P	22C	1F
Weider vegan protein shake	2 scoops	344 kcal	52P	16C	8F
Soy sauce	2 tbsp (30ml)	16 kcal	2P	2C	0F
Olive oil spray	1 spray (2g)	18 kcal	0P	0C	2F
pan de masa madre	1 slice (50g)	121 kcal	4P	24C	1F
hummus	4 tbsp (60g)	146 kcal	4P	10C	10F
banana	2 medium (240g)	228 kcal	3P	54C	0F
peanut butter	2 tbsp (32g)	196 kcal	7P	6C	16F

Wed2026-08-05 905 kcal · 61P/118C/21F · +1295 deficit*

Fresh figs	12 figs (360g)	313 kcal	4P	72C	1F
Croissant	1 (60g)	248 kcal	5P	30C	12F
Weider vegan protein shake	2 scoops	344 kcal	52P	16C	8F

Tue2026-08-04 1886 kcal · 167P/172C/59F · +314 deficit*

Heura Bites frozen	250g	388 kcal	40P	12C	20F
Oats and berries (usual breakfast)	1 serving	389 kcal	34P	51C	5F
Mercadona frozen grilled veggies	400g	114 kcal	4P	20C	2F
Mint chocolate	30g	148 kcal	1P	18C	8F
Weider protein bar	1 bar	252 kcal	20P	25C	8F
Weider vegan protein shake	2 scoops	344 kcal	52P	16C	8F
Heura Bites frozen	80g	124 kcal	13P	4C	6F
Olive oil	0.5 tsp	10 kcal	0P	0C	1F
Potato (boiled)	150g	118 kcal	3P	26C	0F

Mon2026-08-03 1657 kcal · 147P/139C/57F · +543 deficit*

Decathlon protein bar	3 bars	483 kcal	30P	57C	15F
Whole eggs	4 eggs	284 kcal	24P	2C	20F
Oreo cookies	8 cookies (88g)	418 kcal	5P	68C	14F
Weider Vegan Protein shake	2 scoops (60g)	236 kcal	44P	6C	4F
Weider Vegan Protein shake	2 scoops (60g)	236 kcal	44P	6C	4F

Wed2026-07-29 468 kcal · 33P/35C/22F · +1732 deficit*

Old El Paso tortilla wrap	1 wrap (58g)	155 kcal	4P	28C	3F
Avocado	half (75g)	119 kcal	1P	4C	11F
Heura Mediterranean Bocados	1 pack (160g)	194 kcal	28P	3C	8F

Tue2026-07-28 1073 kcal · 140P/63C/29F · +1127 deficit*

banana with peanut butter	1 medium banana + 1 tbsp peanut butter	221 kcal	5P	30C	9F
soria natural seitan	1.5 packages (450g)	560 kcal	122P	6C	5F
olive oil	1 tbsp	126 kcal	0P	0C	14F
tortilla maiz	1 tortilla	56 kcal	1P	11C	1F
onions	200g	71 kcal	2P	15C	0F
Weider EAA	1 serving	40 kcal	10P	0C	0F

Fri2026-07-24 1624 kcal · 136P/171C/44F · +576 deficit*

olive oil	1 tbsp	126 kcal	0P	0C	14F
oil	1 tsp	45 kcal	0P	0C	5F
seitan	225g	307 kcal	60P	10C	3F
broccoli	1 medium	52 kcal	4P	9C	0F
banana	1 medium	112 kcal	1P	27C	0F
corn tortillas	2	134 kcal	2P	27C	2F
Weider EAA	1 scoop	48 kcal	10P	2C	0F
banana	2 medium	224 kcal	2P	54C	0F
peanut butter	2 tbsp	196 kcal	7P	6C	16F
Weider protein shake	2 scoops	260 kcal	50P	6C	4F
dates	5	120 kcal	0P	30C	0F

Mon2026-07-13 2154 kcal · 137P/218C/81F · +46 deficit*

Weider vegan protein shake (vanilla)	2 scoops	344 kcal	52P	16C	8F
Tortitas espelta chocolate negro	6 units (102g)	401 kcal	10P	58C	14F
Quinoa lenteja Heura bowl	380g (1 pack)	287 kcal	22P	25C	11F
Heura burger vegetal	200g	402 kcal	38P	8C	24F
whole wheat tortilla (Old El Paso)	2 tortillas (116g)	329 kcal	11P	56C	7F
ketchup	2 tbsp	29 kcal	0P	7C	0F
frozen fries (pataline fritte)	250g	363 kcal	5P	48C	17F

Sat2026-07-11 2313 kcal · 182P/208C/84F · -113 deficit*

dates	5	122 kcal	0P	30C	0F
eggs	3	213 kcal	18P	2C	15F
eggs	3	213 kcal	18P	2C	15F
pan de masa madre	2 slices	146 kcal	6P	26C	2F
tomatoes	2 small	30 kcal	1P	6C	0F
oats and berries	1.5 servings	583 kcal	52P	76C	8F
olive oil	2 tsp	83 kcal	0P	0C	9F
sweet potato fries (frozen)	250g	363 kcal	5P	48C	17F
olive oil	1 tbsp	122 kcal	0P	0C	14F
Soria Natural seitan	300g (full pkg)	373 kcal	81P	4C	4F
ketchup	3 tbsp	65 kcal	1P	15C	0F

Thu2026-07-09 990 kcal · 78P/106C/28F · +1210 deficit*

Barebells protein bar	1 bar	240 kcal	20P	22C	8F
dates	7	174 kcal	1P	42C	0F
Weider Vegan Protein Shake Vanilla	2 shakes	344 kcal	52P	16C	8F
matcha croissant	1	232 kcal	5P	26C	12F

* deficit vs 2200 kcal maintenance estimate (no Garmin burn for that day)

Calories

day colors:at/under target up to +10% over +10%

Protein

Macros (kcal from P/C/F)

Weekly deficit

week	avg daily deficit	days
2026-W34	496	2
2026-W33	839	1
2026-W32	484	5
2026-W31	1429	2
2026-W30	576	1
2026-W29	46	1
2026-W28	418	3
2026-W23	519	7
2026-W22	597	2
2026-W21	883	2
2026-W20	734	3
2026-W19	820	3

Weight

Body fat

scan	weight	fat %	fat kg	muscle kg
2025-07-03 (InBody)	81.4	21.9	19.3	43.3
2026-05-28 (InBody)	75.3	17.7	12.2	45.2
today (model)		14.3

Model: fat mass from latest scan ± cumulative deficit / 7700 kcal, lean mass held constant.

Calibration — model vs scale (2026-08-14 → 2026-08-17)

-0.1kg

predicted from deficits (1 logged days)

+1.2kg

actual scale change

Big gap ⇒ burn estimate or food logging is off; matching signs mean the deficit math can be trusted.

Belly circumference

Weekly tape measure: POST /api/belly {"belly_cm": 84.5}

Garmin

No Garmin data yet. Set GARMIN_EMAIL / GARMIN_PASSWORD and POST /api/sync/garmin.

Food leaderboard

#	item	times	total kcal	protein g/100kcal
1	banana	19	3601	1.1
2	peanut butter	16	3016	3.8
3	weider vegan protein	11	2478	20.2
4	hummus	11	1298	3.2
5	olive oil	10	786	0.0
6	weider vegan protein shake	9	3052	15.7
7	soria natural seitan	8	2383	20.8
8	legion vegan protein powder	8	1375	20.0
9	frozen blueberries	7	217	1.4
10	eggs	6	1274	8.5
11	avocado	5	634	1.0
12	barbell protein bar	5	1856	8.6
13	oats and berries	5	1966	8.2
14	dates	5	662	0.5
15	usual breakfast (oats + legion + blueberries)	5	1944	8.9
16	steel cut oats (raw)	4	716	3.9
17	barebells protein bar	4	1105	7.6
18	soy sauce	4	56	12.5
19	barebells cookies & cream protein bar	3	844	9.5
20	heura bites frozen	3	777	10.3

Sources

	source	status	last successful fetch	note
🍽️	Food API (OpenClaw)	🟡	never	no fetch yet
⌚	Garmin	🔴	never	garmin sync: exit status 1
⚖️	Withings	🟢	20m ago
🌡️	Govee (bedroom)	⚪	never	not configured
🐘	Postgres (goals)	🟢	20m ago

Correlations & insights

pair	r	p	n
calories ↔ protein	+0.79	0.000	51
deficit ↔ protein	-0.79	0.000	51

Pearson correlations, p<0.05, n≥10 paired days. Correlation ≠ causation.

generated 2026-08-21 02:03 · csv is source of truth · export food csv