CalChat progress report

Last 14 days, Sam

22 Sep 2026 – 5 Oct 2026 · 14 days · generated 5 Oct 2026

Average daily intake

2,219kcal

Net after exercise 1,898 kcal · target 2,200 kcal

Net intake vs target

86% of targetTarget

Days logged13 / 14best streak 8 days

On target5 dayswithin ±220 kcal

Avg burned321 kcalper active day

Protein119 g108% of 110 g

Fibre24 gof 30 g a day

Water2.2 Lgoal 2.9 L

Vs target, total-3,925 kcalacross logged days

Weight81.3 kg-0.8 kg · -0.50/wk

Highlights

Good: Logged 13 of 14 days
Longest streak: 8 days in a row. Consistent logging is what makes every trend below reliable.
Good: 302 kcal under target per day
Average net intake 1,898 kcal against a 2,200 kcal target. 5 days landed within ±220 kcal, 0 over, 8 under.
Good: Protein at 108% of target
119 g a day against 110 g; the target was met (≥90%) on 12 of 13 logged days. That is 1.46 g per kg of body weight.
Good: Balanced macro split
Protein 21% · carbs 49% · fat 30% of macro calories. All three sit inside the recommended ranges.
Note: Fibre at 24.1 g a day
80% of the 30 g target. Beans, lentils, oats, berries and whole grains are the quickest way up.
Note: Water: 2.2 L a day
78% of your 2.9 L goal, reached on 4 of 13 days with water logged.
Watch: Lowest micronutrients: Vitamin D
Vitamin D 29% of the daily value. Based only on foods that reported these nutrients.
Good: Covered in full: Vitamin C
Average intake met 100% of the daily value.
Good: Weight -0.8 kg
82.1 → 81.3 kg across 7 weigh-ins. Trend -0.50 kg a week. At this pace you would reach 78.0 kg in about 7 weeks (a projection, not a promise).
Good: 10 workouts logged
403 minutes, 3,010 kcal burned across 11 active days; most from Running.
Note: Dinner is your biggest meal
38% of logged calories. Breakfast 20% · Lunch 27% · Dinner 38% · Snack 14%

Coach summary

Overview: Your average daily food intake was 2219 kcal, slightly above the 2200 kcal target, while your net intake after exercise was 1898 kcal, below the target. This consistent net deficit has contributed to a steady weight loss of about 0.5 kg per week.

Food habits: You logged a varied set of staples, including Greek yogurt, grilled chicken breast, avocado toast, flat white, salmon with quinoa, burrito bowl, and banana, which supports a balanced diet. Your protein intake averaged 119 g, exceeding the 110 g target and meeting the goal on 12 days, and your macro split of 21% protein, 49% carbs, and 30% fat aligns with a moderate‑carb, moderate‑fat approach. Day‑to‑day intake was relatively steady, with 5 days on target, 0 over, and 8 under. Keep up the consistent protein focus and the diverse food choices; to improve fiber, add a serving of steamed broccoli to one lunch meal each day.

Nutrients: Your fiber intake averages 24.1 g, below the 30 g target, and water consumption is 2227 ml, short of 2850 ml. Vitamin D is the largest micronutrient shortfall at 29% of the daily value; incorporating more fatty fish such as salmon or fortified plant milks can help close this gap.

Exercise: You completed 4 running sessions (148 min, 1710 kcal), 3 strength training sessions (135 min, 780 kcal), and 3 walking sessions (120 min, 520 kcal). Keep up this balanced mix of cardio and strength training to support your weight loss goal.

Carry forward: Continue prioritizing high‑protein foods like grilled chicken and Greek yogurt, and maintain the regular workout routine. Next step: add a vegetable side to one lunch meal each day to boost fiber and support satiety.

Progress calendar

Each day's net intake against your target. Tap a day for its detail.

MTWTFSS

UnderOverNot logged

Profile & targets

Age31years

SexMale

Height180 cm

Weight81.0 kg

Target weight78.0 kg

BMI25.0Overweight

ActivityModerately Active

GoalLose Weight

Daily target2,200 kcal

Macro targetsP 110 g · C 240 g · F 73 g

Water goal2.9 L

Calories

Food vs exercise, per day

Columns are calories eaten and burned; the solid line is your target and the dashed line your average intake. The highest and lowest days are labelled. Tap a day for its detail.

FoodExerciseTargetAverage intake

Net intake vs target

Each bar is one day's net intake (food − exercise) minus your 2,200 kcal target. Across the logged days that adds up to -3,925 kcal. Roughly 7,700 kcal equals 1 kg of body fat.

Over targetUnder target

Days with nothing logged are left blank, not counted as under target.

When you eat

Share of logged calories by meal.

20%27%38%14%

Breakfast20%5,838 kcal
Lunch27%7,784 kcal
Dinner38%11,067 kcal
Snack14%4,156 kcal

Meals per day

BreakfastLunchDinnerSnacks

By day of the week

Average intake on each weekday you logged.

Macros

Where your calories come from

Share of macro calories (protein and carbs 4 kcal/g, fat 9 kcal/g) against the recommended ranges.

21%49%30%

Protein21%119 g/day · range 10–35%Good
Carbs49%271 g/day · range 45–65%Good
Fat30%73 g/day · range 20–35%Good

Protein per day

Target 110 g. Met (≥90%) on 12 of 13 logged days.

Protein, carbs and fat

Grams per day. Hover or use the arrow keys for exact values.

ProteinCarbsFat

Fibre per day

Average 24.1 g against a 30 g target; reached on 2 of 13 days.

Nutrients

Vitamins & minerals

Average a day as a share of the adult daily value. The line marks 100%.

Daily value (100%)

Iron70% 13 mgNote

Calcium59% 768 mgNote

Potassium58% 2,712 mgNote

Vitamin A98% 886 mcgNote

Vitamin C103% 93 mgGood

Vitamin D29% 5.8 mcgWatch

Counted only from foods that reported each nutrient (13 days). Supplements are not included.

Nutrients to keep under

Average a day against the daily limit. Below the line is good.

Daily limit (100%)

Sodium89% 2,040 mgGood

Saturated fat99% 20 gGood

Cholesterol102% 306 mgWatch

Sugars (total, natural and added): 52 g a day. There is no daily value for total sugar; for added sugar it is 50 g.

Water

Average 2.2 L on days you logged water; goal reached on 4 of 13 days.

Activity

Workouts1011 active days

Minutes403in total

Burned3,010 kcalfrom exercise

Calories burned per day

By activity

Activity	Sessions	Minutes	kcal burned	kcal/min
Running	4	148	1,710	12
Strength Training	3	135	780	6
Walking	3	120	520	4

Weight

Weight trend

82.1 → 81.3 kg (-0.8 kg) over 7 weigh-ins. The dashed line is the best-fit trend: -0.50 kg a week. At this pace you would reach 78.0 kg in about 7 weeks — a projection, not a promise.

Weigh-insTrendTarget

Most-logged foods

Your staples this range — how often each was logged, and what one log of it averaged.

Food	Logged	Share of repeats	kcal / log	Protein g
Greek Yogurt	9×	24%	150	15
Grilled Chicken Breast	7×	18%	280	52
Avocado Toast	6×	16%	320	9
Flat White	6×	16%	110	6
Salmon With Quinoa	4×	11%	560	40
Burrito Bowl	3×	8%	720	38
Banana	3×	8%	105	1

What your habits say

You leaned on 7 recurring foods this range.
Your staples are spread fairly evenly — good variety, which usually means a broader range of nutrients.
Calorie-wise, Salmon With Quinoa contributed the most overall (~2,240 kcal across 4 logs) — the lever with the biggest effect if you adjust portions.
Your main protein source was Grilled Chicken Breast (~364 g across the range).
You logged food on 13 of 14 days — consistent tracking, which is the habit that actually moves the needle.
Your day-to-day intake was fairly even — a stable rhythm to build on.

Daily log

Every number in this report, day by day. Tap a row to expand its meals, macros, fibre, water and micronutrients.

Date	Status	Food	Exercise	Net	vs target	P g	C g	F g	Fibre g	Water L
22-SepTue	On target	2,137	—	2,137	-63	98	274	72	22	1.8
Calories by meal Breakfast462 Lunch558 Dinner801 Snack316 Macros Protein98 g18% Carbs274 g51% Fat72 g30% Also Fibre22 gof 30 g Water1.75 Lof 2.9 L Sodium1,958 mglimit 2,300 Sugars67 g Saturated fat15 glimit 20 Food logs6 Micronutrients, % daily value Iron53% Calcium50% Potassium58% Vitamin A111% Vitamin C78% Vitamin D22%
23-SepWed	Under	1,930	520	1,410	-790	112	233	61	19	1.8
Calories by meal Breakfast481 Lunch532 Dinner756 Snack161 Macros Protein112 g23% Carbs233 g48% Fat61 g28% Also Fibre19 gof 30 g Water1.75 Lof 2.9 L Sodium2,372 mglimit 2,300 Sugars55 g Saturated fat22 glimit 20 Exercise520 kcalburned Food logs3 Micronutrients, % daily value Iron73% Calcium71% Potassium56% Vitamin A92% Vitamin C72% Vitamin D17%
24-SepThu	Under	2,273	420	1,853	-347	122	278	75	21	2.0
Calories by meal Breakfast516 Lunch629 Dinner898 Snack230 Macros Protein122 g21% Carbs278 g49% Fat75 g30% Also Fibre21 gof 30 g Water2.00 Lof 2.9 L Sodium1,993 mglimit 2,300 Sugars60 g Saturated fat21 glimit 20 Exercise420 kcalburned Food logs6 Micronutrients, % daily value Iron84% Calcium74% Potassium54% Vitamin A121% Vitamin C77% Vitamin D28%
25-SepFri	On target	2,163	—	2,163	-37	122	252	74	29	2.2
Calories by meal Breakfast505 Lunch627 Dinner710 Snack321 Macros Protein122 g23% Carbs252 g47% Fat74 g31% Also Fibre29 gof 30 g Water2.25 Lof 2.9 L Sodium2,120 mglimit 2,300 Sugars47 g Saturated fat20 glimit 20 Food logs6 Micronutrients, % daily value Iron53% Calcium50% Potassium54% Vitamin A102% Vitamin C72% Vitamin D37%
26-SepSat	On target	2,477	260	2,217	+17	124	288	92	22	2.9
Calories by meal Breakfast494 Lunch592 Dinner883 Snack508 Macros Protein124 g20% Carbs288 g47% Fat92 g33% Also Fibre22 gof 30 g Water2.85 Lof 2.9 L Sodium1,771 mglimit 2,300 Sugars39 g Saturated fat23 glimit 20 Exercise260 kcalburned Food logs4 Micronutrients, % daily value Iron79% Calcium61% Potassium70% Vitamin A89% Vitamin C81% Vitamin D27%
27-SepSun	Not logged	—	—	—	—	—	—	—	—	—
Nothing logged on this day.
28-SepMon	Under	2,347	420	1,927	-273	139	288	71	20	2.0
Calories by meal Breakfast486 Lunch611 Dinner874 Snack376 Macros Protein139 g24% Carbs288 g49% Fat71 g27% Also Fibre20 gof 30 g Water2.00 Lof 2.9 L Sodium1,714 mglimit 2,300 Sugars58 g Saturated fat24 glimit 20 Exercise420 kcalburned Food logs4 Micronutrients, % daily value Iron60% Calcium46% Potassium58% Vitamin A80% Vitamin C117% Vitamin D44%
29-SepTue	On target	2,331	260	2,071	-129	133	281	75	23	1.8
Calories by meal Breakfast393 Lunch636 Dinner930 Snack372 Macros Protein133 g23% Carbs281 g48% Fat75 g29% Also Fibre23 gof 30 g Water1.75 Lof 2.9 L Sodium2,181 mglimit 2,300 Sugars52 g Saturated fat16 glimit 20 Exercise260 kcalburned Food logs4 Micronutrients, % daily value Iron67% Calcium50% Potassium62% Vitamin A62% Vitamin C117% Vitamin D31%
30-SepWed	Under	2,050	520	1,530	-670	104	249	71	30	2.9
Calories by meal Breakfast386 Lunch538 Dinner923 Snack203 Macros Protein104 g20% Carbs249 g49% Fat71 g31% Also Fibre30 gof 30 g Water2.85 Lof 2.9 L Sodium1,847 mglimit 2,300 Sugars48 g Saturated fat24 glimit 20 Exercise520 kcalburned Food logs6 Micronutrients, % daily value Iron69% Calcium58% Potassium50% Vitamin A106% Vitamin C132% Vitamin D29%
01-OctThu	Under	2,066	260	1,806	-394	110	272	60	24	3.0
Calories by meal Breakfast432 Lunch655 Dinner792 Snack187 Macros Protein110 g21% Carbs272 g53% Fat60 g26% Also Fibre24 gof 30 g Water3.00 Lof 2.9 L Sodium2,535 mglimit 2,300 Sugars65 g Saturated fat17 glimit 20 Exercise260 kcalburned Food logs5 Micronutrients, % daily value Iron85% Calcium60% Potassium52% Vitamin A92% Vitamin C111% Vitamin D34%
02-OctFri	Under	2,171	260	1,911	-289	124	268	67	24	3.0
Calories by meal Breakfast429 Lunch581 Dinner909 Snack252 Macros Protein124 g23% Carbs268 g49% Fat67 g28% Also Fibre24 gof 30 g Water3.00 Lof 2.9 L Sodium1,734 mglimit 2,300 Sugars36 g Saturated fat17 glimit 20 Exercise260 kcalburned Food logs5 Micronutrients, % daily value Iron58% Calcium69% Potassium56% Vitamin A109% Vitamin C131% Vitamin D25%
03-OctSat	Under	2,264	310	1,954	-246	109	282	78	30	1.8
Calories by meal Breakfast406 Lunch578 Dinner820 Snack460 Macros Protein109 g19% Carbs282 g50% Fat78 g31% Also Fibre30 gof 30 g Water1.75 Lof 2.9 L Sodium2,484 mglimit 2,300 Sugars52 g Saturated fat24 glimit 20 Exercise310 kcalburned Food logs3 Micronutrients, % daily value Iron82% Calcium51% Potassium57% Vitamin A103% Vitamin C84% Vitamin D42%
04-OctSun	On target	2,506	420	2,086	-114	130	296	89	18	2.0
Calories by meal Breakfast465 Lunch542 Dinner905 Snack594 Macros Protein130 g21% Carbs296 g47% Fat89 g32% Also Fibre18 gof 30 g Water2.00 Lof 2.9 L Sodium1,852 mglimit 2,300 Sugars41 g Saturated fat16 glimit 20 Exercise420 kcalburned Food logs6 Micronutrients, % daily value Iron81% Calcium52% Potassium68% Vitamin A121% Vitamin C125% Vitamin D26%
05-OctMon	Under	2,130	520	1,610	-590	120	268	64	31	2.0
Calories by meal Breakfast383 Lunch705 Dinner866 Snack176 Macros Protein120 g23% Carbs268 g50% Fat64 g27% Also Fibre31 gof 30 g Water2.00 Lof 2.9 L Sodium1,953 mglimit 2,300 Sugars64 g Saturated fat17 glimit 20 Exercise520 kcalburned Food logs5 Micronutrients, % daily value Iron69% Calcium76% Potassium55% Vitamin A92% Vitamin C141% Vitamin D17%

Highlights

Coach summary

Progress calendar

Profile & targets

Calories

Food vs exercise, per day

Net intake vs target

When you eat

Meals per day

By day of the week

Macros

Where your calories come from

Protein per day

Protein, carbs and fat

Fibre per day

Nutrients

Vitamins & minerals

Nutrients to keep under

Water

Activity

Calories burned per day

By activity

Weight

Weight trend

Most-logged foods

What your habits say

Daily log

Calories by meal

Macros

Also

Micronutrients, % daily value

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Micronutrients, % daily value

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Micronutrients, % daily value

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Micronutrients, % daily value

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Micronutrients, % daily value

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Micronutrients, % daily value

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Micronutrients, % daily value

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Micronutrients, % daily value

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Micronutrients, % daily value

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Micronutrients, % daily value