Jorge | AI Metabolic Coach

🔥

Day Streak

DAY 1 — LET'S GO

☀️ MORNING BRIEFING

🤖

AI Coach — Plan del Día

Powered by Claude · Updates daily

Generating your morning plan...

📈 GOAL PREDICTION ENGINE

🎯 Projected Goal Date

— weeks

Log at least 3 days to activate

0.0

lbs lost

—

lbs/week

27.8

lbs to go

🔴 Sleep debt 5h HIGH — bed by 10:30 PM tonight

⚠️ HRV 27ms avg — keep intensity low this week

✅ RHR 62 bpm — solid cardiovascular baseline

TODAY'S READINESS

Oura Readiness

55

⚠️ PAY ATTENTION

55

RHR

62 bpm ✅

HRV

33 ms ⚠️

Sleep Score

— pts

Body Temp

−0.3°F ✅

TODAY'S TARGETS

🔥

Calorie Target

1,900 kcal

Deficit: −450/day

🥩

Protein Target

170 g

4 meals × 42g

🚶

Steps Goal

7,500

Today: 2,253 so far

😴

Sleep Target

7.5 hrs

Last: 6h 24m

ZONE 2 HEART RATE

Karvonen — Fat Burn Zone

RHR: 62 ✅

137

– 149 bpm

YOUR FAT BURN ZONE

Z1

✅ Z2

Z3

Z4

Z5

<137137–149150–162163–174175+

TODAY'S NUTRITION

Calories Logged

0%

Protein

0

/ 170g

Carbs

0

/ 159g

Fat

0

/ 65g

DAILY CHECK-IN — 9 PM

Enter Today's Numbers

⚖️ Weight

lbs

🔥 Calories

kcal

🥩 Protein

g

🍚 Carbs

g

🥑 Fat

g

🚶 Steps

steps

😴 Sleep

hrs

❤️ HRV

ms

🟠 Readiness

/ 100

😴 Sleep Score

/ 100

⚡ Activity

/ 100

WEIGHT HISTORY

APR 21 — DAY 1

Baseline

197.8 lbs

START

7-DAY CALORIE CHART

Daily Calories vs. 1,900 kcal Target

YOUR PROTOCOL

📊 Metabolic Numbers

BMR (Mifflin-St Jeor)

1,768 kcal

TDEE (Oura validated)

2,350 kcal

Daily Target

1,900 kcal

Daily Deficit

−450 kcal

Projected weekly loss

~0.9 lbs fat

🥩 Macro Targets

Protein

170g / 680 kcal (36%)

Carbohydrates

159g / 636 kcal (33%)

Fat

65g / 585 kcal (31%)

❤️ Karvonen HR Zones

Resting HR (Oura)

62 bpm

Max HR (220−33)

187 bpm

Zone 1 — Recovery

<137 bpm

✅ Zone 2 — Fat Burn

137–149 bpm

Zone 3 — Aerobic

150–162 bpm

Zone 4 — Threshold

163–174 bpm

Zone 5 — Avoid now

175+ bpm

📅 Phase 1 Weekly Plan (Wks 1–6)

Monday

💪 Full body strength 45min

Tuesday

🚶 Zone 2 cardio 30min

Wednesday

😴 Rest / walk

Thursday

💪 Full body strength 45min

Friday

🚶 Zone 2 cardio 30min

Saturday

🧘 Active recovery

Sunday

😴 Full rest

📱 SET IN IPHONE CLOCK — TODOS LOS DÍAS

7:00

⚖️ Weigh In + Oura Check

Báscula antes de comer · Anota peso, HRV, sueño

8:00

🍳 Log Desayuno

Cronometer → registra antes de olvidar

12:30

🍽️ Log Comida + Pasos Check

¿Vas en camino a 7,500 pasos?

6:00

🏃 Movement Alert

¿Faltan pasos? 30 min caminata ahorita.

8:30

🍽️ Log Cena

Última comida del día → Cronometer

9:00

📊 DAILY LOG — MY COACH APP

Abre My Coach → Log → llena todo → SAVE + AI Analysis 🤖

10:30

📵 Sleep Mode

Apaga el teléfono. Meta: 7.5 hrs. Paga la deuda.

📋 WEEKLY REVIEW — CADA LUNES

Copia, llena, y pega a Claude

SEMANA: __
PESO PROMEDIO: __ lbs
CALORIAS PROMEDIO: __ kcal
PROTEINA PROMEDIO: __ g
PASOS PROMEDIO: __
SUEÑO PROMEDIO: __ hrs
HRV 7-DAY AVG: __ ms
RHR: __ bpm
READINESS SCORE: __
WORKOUTS: __ / 4
ZONE 2 SESSIONS: __ / 2
COMO ME SIENTO: __