Good morning, Emre
Thursday 1 October 2026 · Week 40
Recovery
92%
Latest Whoop recovery
Avg Calories
—
Target 2,100
Protein
—g
Target 175g
Sleep
—hrs
No consistency data
This Week's Plan
W37 · 2026-09-21
Daily Calories
2,100
400 kcal below what you burn
Daily Protein
175g+
minimum for muscle preservation
Weight went up 0.7 kg this week. Check if sodium or hydration shifted, and review calorie accuracy.
Plan and prep meals in advance to hit 2,100 calories and 175g protein consistently
Increase fibre intake to 30g+ through vegetables, fruits, and whole grains
Monitor if this high training volume (3,100+ calories burned) is sustainable with current recovery
Consider reducing volume slightly if sleep doesn't improve - quality over quantity
Ask Your Coach
Body Composition
+0.7 kgWeight101.9 kg↑ 0.7
Body Fat19.0%↓ 1.2
Fat Mass19.4 kg↓ 1.1
Muscle Mass78.3 kg↑ 1.6
Lean Mass82.6 kg↑ 1.8
Weekly Averages
W37Avg Calories—target 2,100
Avg Protein—g—
Avg Sleep— hrs—
Steps—daily avg
HR Zones 4-5—no data