A 5-day EPK, hydration and movement guide using Cronometer intake, macro balance, RMR/PAL and optional Whoop totals.
It compares your fixed 5-day intake average to either estimated needs or valid Whoop totals. It does not combine both. Status is checked against fat percentage, so high energy driven by high fat intake does not automatically count as green or gold. Above 25% fat becomes an amber macro-rebalancing flag. Above 35% fat becomes red. This is not an instruction to eat less; calories stay matched to need while more energy shifts toward carbohydrate. The ladder softens as intake approaches the constrained-energy ceiling. General mode stops at 60 EPK; only the advanced athlete profile can move into the 80+ EPK range. It also estimates hydration support from food and metabolic water, then recommends the matching traffic-light exercise track.
| Day | Intake | Whoop total | Needs used | Gap | EPK (intake) | EPK (needs-adjusted) |
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| Step | Hold | Step size | Target intake | EPK (intake) | Energy tier | Effective status | EPK (needs-adjusted) | Effective status (needs-adjusted) | Notes |
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