Daily Flow
Chronological — Wake 08:00 → Sleep 23:00
Day Progress
0%
Completed 0
Remaining 0
Current Block —
Sleep Monitor
Standard: 08:00 wake · 23:00 sleep · 7.5h minimum
Last Night — Bedtime Level
L1
Target
23:00 – 00:59
On standard
L2
Transition
01:00 – 02:59
2h off standard
L3
Off Standard
03:00+
Current position
Log Sleep Entry
Room Temperature — Sleep Optimisation
—°
Enter temp above
16°C – 19°COptimal — deep sleep zone
20°C – 22°CAcceptable — light disruption possible
23°C – 26°CWarm — use fan, reduce bedding
27°C+Hot — sleep quality significantly impaired
KZN context: Fan directed away from body. Open window if safe. Cool shower before bed accelerates core temperature drop by 1–2°C.
EMF Protocol — Nightly Checklist
Sleep History — Last 7 Entries
No entries yet. Log your first night above.
Nutrition
BMR 1,720 kcal · 7,213 kJ · 2 meals · Macros tracked
Baseline — 171cm · 68kg · Male
BMI
23.3
Healthy range
BMR (at rest)
1,720
kcal
/
7,213
kJ
Maintenance Calories by Activity
Rest day (sedentary)2,064 kcal / 8,652 kJ
Light training (1–3 days)2,365 kcal / 9,910 kJ
Moderate (3–5 days) ←2,666 kcal / 11,168 kJ
Very active (6–7 days)2,967 kcal / 12,427 kJ
Daily Macro Targets (Moderate Activity)
Protein
109–150g
1.6–2.2g/kg
Carbs
~300g
~45% of calories
Fats
75–100g
25–35% of calories
Meal 1 — Target: 12:00–13:00
Supplements with Meal 1: Omega-3 Zinc (after meal)
Meal 2 — Target: 18:00 (lighter)
Today's Totals vs Targets
Total Calories
0
kcal
/
0
kJ
Target: 2,666 kcal / 11,168 kJ
Protein
0g
of 130g
Carbs
0g
of 300g
Fats
0g
of 88g
Evening Supplements — 21:00–22:00
Take 20–30 min before bed. Magnesium supports nervous system wind-down and sleep quality.
Daily Score
Scored against ideal standard · Resets midnight
Today
0
/ 100
—
Week Average
—
/ 100
No data yet
Score Breakdown
Sleep — Level 1 (23:00–00:59)
0 / 30 pts
○
Morning Routine — Completed
0 / 25 pts
○
Nutrition — Both meals logged
0 / 25 pts
○
Evening Routine — Completed
0 / 20 pts
○
Weekly Log
Scores will appear here as days are logged.