Good morning, Emre
Wednesday 3 June 2026 · Week 23
Recovery
58%
Latest Whoop recovery
Avg Calories
2,557
Target 2,150 · +407 vs target
Protein
198g
Target 185g · +13g over
Sleep
07:54hrs
76% consistency
This Week's Plan
W23 · 2026-06-01
Daily Calories
2,150
400 kcal below what you burn
Daily Protein
185g+
minimum for muscle preservation
Protein was strong at 198g — above the 185g target. Keep it up. Sleep averaged 07:54. Target 7+ hours for optimal recovery.
Prioritise protein at every meal - aim for 30-35g per meal across 5-6 eating occasions
Track calories diligently to stay within the 2,150 target - recent weeks show you've been 200-400 calories over without realising
Add 2-3 high-intensity sessions per week - you're doing almost zero work in zones 4-5 which limits muscle preservation
Ensure you're doing progressive resistance training 3-4 times per week to maintain muscle mass during the renewed deficit
Ask Your Coach
Body Composition
Weight——
Body Fat——
Fat Mass——
Muscle Mass——
Lean Mass——
Weekly Averages
W23Avg Calories2,557target 2,150
Avg Protein198g+13g vs target
Avg Sleep07:54 hrs76% consistency
Steps—daily avg
HR Zones 4-500:09min this week