HYDR-EAT
Fuel. Hydration. Recovery.

A 5-day EPK, hydration and movement guide using Cronometer intake, macro balance, RMR/PAL and optional Whoop totals.

How the calculator works

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.

Step 1: Your basic details (RMR)

Step 2: Activity level (PAL) including physical and mental strain

Mental strain counts because it increases recovery demand. If sleep is poor, stress is high, and you’re under-fuelled, your day often behaves like a higher PAL even if steps are modest.
This is the starting ladder step. The actual ladder softens automatically as intake approaches the constrained-energy ceiling.
If average fat intake is above this cap, effective status cannot become green or gold.
General ceiling is for typical non-athlete averages. Athlete ceiling allows progression into the 80+ EPK range before the ladder fully stops.
At over 25% fat, effective status becomes amber.
At over 35% fat, effective status becomes red.
For typical non-athlete averages, the ladder softens near 50 EPK and stops near 60 EPK.
Athlete mode is the only profile that allows the ladder to move into the 80+ EPK range.

Step 3: Last 3–5 days from Cronometer (total intake and macros in kcal)

Enter each day’s total calories and macro calories from Cronometer (carb kcal, fat kcal, protein kcal). If Whoop is enabled, add that day’s total Whoop calories too. Days with total intake blank or 0 are ignored.
If valid Whoop totals are entered for the days used, Whoop becomes the needs reference. If not, the calculator falls back to estimated needs from RMR × PAL.
Optional: import Cronometer CSV instead of typing manually
Option A: Upload Cronometer CSV
Export your last 5 days from Cronometer, then upload the CSV here. The file is read locally in your browser. This app does not log in to Cronometer, store your file, or send your nutrition data to a server.
CSV import looks for daily calories plus carbohydrate, fat and protein. If the CSV has grams instead of kcal, the app converts carbs/protein ×4 and fat ×9.
Where to get it: Cronometer web app → Settings / Account → Export Data → choose Daily Nutrition or Servings CSV → export the last 5 complete days → upload here. Manual entry below still works exactly the same.
Option B: Enter manually
Enter total intake kcal and macro kcal from Cronometer for each of the 5 days below. Leave a day blank only if you do not want it included.
Day 1
Day 2
Day 3
Day 4
Day 5

Step 4: Biofeedback

These do not override the numbers, but they help place them in real physiology.
Summary

Your energy picture

RMR used
–
PAL
–
Base needs (RMR × PAL)
–
Avg Whoop total kcal
–
Needs source used
–
Needs used
–
5-day average intake
–
Intake vs needs used
–
EPK (intake)
–
EPK (needs-adjusted)
–
Energy tier (intake)
–
Effective status (intake)
–
Energy tier (needs-adjusted)
–
Effective status (needs-adjusted)
–
Dot 1 = intake energy position. Dot 2 = needs-adjusted position.
< 25
Red
25–30
Amber
30–35
Green
> 35
Gold
Fat % (kcal)
–
Carb % (kcal)
–
Protein % (kcal)
–

Visualise it

Intake vs needs
Shows average intake against estimated needs and the actual needs source used.
Macro split
Green and gold require fat to stay at or below your selected fat cap. Over 25% fat becomes amber. Over 35% fat becomes red.

Biofeedback

–

Hydration support

Estimated support from food + metabolism
Metabolic water
–
Food water estimate
–
Baseline fluid target
–
Calculate first.
Hydration interpretation
This is not a forced water target. It estimates how much water support is already coming from food energy and metabolic water, then gives a sensible fluid range to adjust with heat, sweat, salt intake, urine colour, thirst and training demands.

Recommended exercise track

Track
–
Current priority
–
Calculate first.
Traffic-light training logic
Red is stabilise. Amber is rebuild. Green is progress. Gold is performance. The movement track follows the effective status, not ego, motivation or what someone else is doing.

Day-by-day

Shows daily intake against the needs reference used for that day.
Day Intake Whoop total Needs used Gap EPK (intake) EPK (needs-adjusted)

Zone Ladder

Ladder uses your current 5-day average intake as Step 0 and increases by your chosen base step size. As intake EPK approaches the constrained-energy ceiling, the ladder automatically softens and then stops. This is separate from the traffic-light label itself. Fat percentage can still slow or block progression. General mode stops at 60 EPK. Only athlete mode can move into the 80+ EPK range.
Step Hold Step size Target intake EPK (intake) Energy tier Effective status EPK (needs-adjusted) Effective status (needs-adjusted) Notes

Send this to your coach

This opens your email app with the report included. If your email app truncates long messages, use Copy report and paste it into the email. Attach the downloaded PDF if you want a clean version. When the email opens, Billy is included so he receives a copy at billy@enerjarden.com.
Gentle fat-rebalance suggestion (optional)
If fat % is high, the aim is a small, sustainable reduction in fat percentage while keeping protein stable and letting carbs rise.