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week streak
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best streak
This month
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Body
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weight
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body fat
Blood pressure
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latest · mmHg
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7-day average
Ideal is below 120/80 (dashed lines). For home readings, Singapore's guideline (ACE 2023) counts 135/85 or more as high blood pressure; 160/100 or more is very high. The worse of the two numbers decides. Judge by the average over several days, not one reading — and at 180/110 or more, rest, re-measure, and get medical advice if it stays there.
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weighted to what you've done least lately
Achievements
Calorie burn · 79 kg
Solid bar = low estimate, faded part = up to the high estimate.
Fit for your goals
Fat lossMuscleJoints
🏋️ GymModerateExcellentVaries
🏊 SwimMod–highModerateLow
🏃 Jog 5 kmHighLow–modModerate
🏃 Jog 10 kmHighLow–modMod–high
🪢 Rope HIITHighLow–modMod–high
Joints: lower impact is better. Rope loads mostly the calves and Achilles, so build up slowly. Gym impact depends on the lift and the load.
Plan · lose fat, keep muscle
- 🏋️ Lift 3–4× a week — the main thing that keeps muscle while you diet.
- 🏃 Add cardio on other days — swim, jog or rope, whichever your joints like.
- 🍽️ Eat in a calorie deficit — diet drives fat loss; exercise burn is small next to it.
- 🥚 Protein 125–175 g a day (1.6–2.2 g per kg).
Good to know
- Totals include ~80 kcal an hour you'd burn at rest anyway. Eating exercise calories back? Subtract ~1.3 kcal per minute (~80 an hour).
- Jog: calories per km barely change with pace, so 5 km costs about the same at 30 or 40 min. Pace only changes calories per minute.
- Rope: each round is 30 s jumping + 10 s rest; rest between sets not counted. The top of the range needs fast skipping (120–160 a minute).
- Intense gym top end assumes short rests. Heavy lifting with 2–3 min rests is closer to 300–400.
- Watch readings can be off by 20–30% or more, most of all for weights.
- For 79 kg, male, 34. Every number scales with body weight. MET values from the Compendium of Physical Activities; jog high end from the ACSM running equation.