Weight
84.0kg
3.1 kg since Aug 7, 2026
Sep 28, 07:20
Body fat
12.4%
1.6 points since Aug 7, 2026
Athletic range
Lean mass
73.6kg
1.4 kg since Aug 7, 2026
88 % of body weight
BMI
23.8
0.9 since Aug 7, 2026
Normal weight
12.4 % of weight
Everything but fat and bone
4.1 % of weight
67.5 % of lean mass
Protein and minerals
Sep 28, 07:20 · water is counted inside lean tissue
BMI 23.8 = FFMI 20.8 + FMI 3.0
Normal on the BMI scale and athletic on body fat — the two agree.
+3.1kg
A mix of water, fat and lean tissue.
since Aug 7, 2026 · 52 days
Body fat +1.6 points over the same span
~3,095
kcal · rest day
Breakfast
~705 kcal · 35 g P
4 slices wholegrain toast · 2 organic fried eggs · 2 slices Butterkäse · 1 banana · 1 glass of water · Coffee optional
💊 Ashwagandha · D3 + K2
Lunch
~795 kcal · 42 g P
200 g brown rice, cooked · 150 g beef tartare in 1 tbsp olive oil, measured · 300 g REWE Bio Buttergemüse · Sweet chili · Cola Zero
Afternoon
~210 kcal · 3 g P
1 bowl of berries · 250 ml fresh-squeezed orange juice
Dinner
~790
143 days
129 days
143 days
median · 81 days
vs baseline · 55 nights
Sep 28, 2026
Sep 22, 2026
since Aug 7, 2026
longest gap 3 days
weigh-ins per week
± 0.9 points body fat
1 manual · 6 evening
A change under 1.3 kg is inside the scale's own spread · morning weigh-ins only
The belly grows with body fat
300 g REWE Bio wedges · 300–400 g chicken minute schnitzel
💊 Omega-3
Before bed
~595 kcal · 50 g P
60 g oats · 30 g Designer Whey · 550 ml milk 1.5 %
💊 Magnesium · Ashwagandha · Creatine
Gym days
+315 kcal · all carbs
1 banana about an hour before the gym · Rice at lunch: 250 g instead of 200 g · Bedtime shake with 80 g oats · 1.5 l water with 25 g Hydroload
Creatine
ESN · 10 g monohydrate
10g
8.8 g creatine
Omega-3
NORSAN · 4 caps · 4 g fish oil
1,500mg
EPA 707 · DHA 368 · DPA 84 · vit. E 2.4 mg
Ashwa+
ESN · 2 capsules
600mg
KSM-66 · 30 mg withanolides · 62 mg Mg · 2 mg Zn · B6
D3 + K2 Daily
ESN · 1 tablet
25µg
D3 (1,000 IU) · 45 µg K2
Magnesium
ESN · 2 caps bisglycinate
194mg
elemental · 256 mg a day with Ashwa+
Hydroload
ESN · gym days
18g
carbs · ≈ 495 mg sodium · K, Mg, Ca, Cl
median · 170 days
From weight and height
From lean mass
Resting burn ÷ lean mass
169 days