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3-Day Rolling Nutrition Tracker
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Daily Log
Date
Training Bump
Rest Day (0 kcal)
Light Lift ≤45min (+100 kcal)
Hard Lift 60-90min (+280 kcal)
HIIT/Endurance ≥60min (+400 kcal)
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Parse to Staging Area
Staging Area
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Food Item Database
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Manage Foods
Today's Food Items:
Macros
Calories
Qty
Protein (g)
Carbs (g)
Fat (g)
Daily Vitamins
Vitamin B12 (mcg)
Folate (mcg)
Vitamin C (mg)
Vitamin B6 (mg)
Averaged Vitamins
Vitamin A (mcg)
Vitamin D (mcg)
Vitamin E (mg)
Vitamin K (mcg)
Daily Minerals
Iron (mg)
Calcium (mg)
Magnesium (mg)
Zinc (mg)
Potassium (mg)
Sodium (mg)
Averaged Minerals
Selenium (mcg)
Iodine (mcg)
Phosphorus (mg)
Optional
Omega-3 (g)
Fiber (g)
Choline (mg)
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Set Baseline Targets & Configuration
Macros
Calories
Protein (g)
Carbs (g)
Fat (g)
Banking System Configuration
Minimum Fat (g)
Correction Divisor
Decay Half-Life (days)
Safety Caps (% of base calories)
Small Bank Cap (%)
Medium Bank Cap (%)
Large Bank Cap (%)
Daily Vitamins (Water-Soluble)
Vitamin B12 (mcg)
Folate (mcg)
Vitamin C (mg)
Vitamin B6 (mg)
Averaged Vitamins (Fat-Soluble)
Vitamin A (mcg)
Vitamin D (mcg)
Vitamin E (mg)
Vitamin K (mcg)
Daily Minerals
Iron (mg)
Calcium (mg)
Magnesium (mg)
Zinc (mg)
Potassium (mg)
Sodium (mg)
Averaged Minerals
Selenium (mcg)
Iodine (mcg)
Phosphorus (mg)
Optional Nutrients
Omega-3 (g)
Fiber (g)
Choline (mg)
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Export Saved Foods (CSV)
Export Daily Log (CSV)
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