TrailmarkBody recomposition
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Plan

A week that fits real life.

Set days per week. Switch to monthly anytime — values convert automatically (approximate, based on a 30-day month).

Plan cadence

Counts below are days per 7-day week.

Recommendation

Add your current and goal weight in your profile to get a tailored diet & recovery recommendation.

Add your stats in your profile to see a projection.

Fasting

Days per week

7 / 7
Full fast (24h+)
0
17–18h
0
16h
0
14h
0
12h
0
No fasting
7
Diet

Calorie days per week

7 / 7
Low calorie
0
Maintenance
7
High / refeed
0
Quality

Diet style days (optional)

High proteinSet weight
0
Whole food≥ 25 g fiber
0
Off planNo alcohol
0
Movement

Minutes per week

More movement

Other activities (min/week)

Add yoga, HIIT, cycling and more. Minutes roll into the matching bucket above so your projection accounts for them.

Yoga
→ Mobility
min
Pilates
→ Mobility
min
Stretching
→ Mobility
min
HIIT
→ Cardio
min
Cycling
→ Cardio
min
Swimming
→ Cardio
min
Rowing
→ Cardio
min
Running
→ Cardio
min
Team sports
→ Cardio
min
Hiking
→ Walking
min
Gardening
→ Natural movement
min
Housework
→ Natural movement
min
Climbing
→ Strength
min
Add your own
Counts as
Recovery

Sleep, stress, hydration

Target: 7.5–9 h/night

Sleep quality≥85% time asleep, <2 wake-ups
Stress levelRHR within 5 bpm of baseline
Hydration≥ 10 cups/day
Consistency score · — / 10

How reliably you'll execute this plan week-to-week. This directly scales your projection: 1 ≈ 70% of the modeled deficit, 5 ≈ 85%, 10 ≈ 105%. Be honest — travel and social events count.