next moves
the day so far
the deficit ledger
deficit = maintenance (~2,400 on a desk day) + session net − what the journal lists. meal estimates ±20–25%, and a day only counts what it lists — an unlisted snack shrinks the truth, not the number. the target line is the daily deficit that buys 170 by the eve of seattle.
the week
the sessions
method fixed 8/8 so sessions stay comparable: MET × 3.5 × kg ÷ 200, net of just-existing. running 9:30/mi ≈ 14.8 kcal/min at current weight. ±15%, consistently wrong in the same direction.
the scale