Fit Pro Flo

Copyright 2026 — <jpjr code />

Consistency

71%Going well
5Active days
0Missed days
31Day streak

You turned up 5 days out of 7.

1 day more than the week before.

Sep 22 to Sep 28

Body

Weight trend

Trend weight74.6 kg
Average weigh-in76.3 kg
Change this period−3.8 kg
Weekly rate−0.3 kga week, over the last three weeks
  • Scale weight
  • Trend weight
Weight trend
DateScale weightTrend weight
Jun 28, 202678.4 kg
Jun 29, 202678.3 kg
Jun 30, 202678.1 kg78.3 kg
Jul 1, 202678.2 kg78.2 kg
Jul 2, 202678.2 kg
Jul 3, 202677.7 kg78.2 kg
Jul 4, 202678.1 kg
Jul 5, 202678.1 kg
Jul 6, 202677.9 kg78 kg
Jul 7, 202678 kg
Jul 8, 202677.4 kg77.9 kg
Jul 9, 202677.5 kg77.9 kg
Jul 10, 202677.9 kg
Jul 11, 202677.8 kg
Jul 12, 202677.9 kg77.8 kg
Jul 13, 202677.7 kg
Jul 14, 202677.7 kg
Jul 15, 202677.3 kg77.6 kg
Jul 16, 202677.6 kg
Jul 17, 202677.6 kg
Jul 18, 202677.3 kg77.5 kg
Jul 19, 202677.5 kg
Jul 20, 202677.4 kg
Jul 21, 202677.5 kg77.4 kg
Jul 22, 202676.9 kg77.3 kg
Jul 23, 202677.3 kg
Jul 24, 202676.7 kg77.3 kg
Jul 25, 202677.2 kg
Jul 26, 202677.2 kg
Jul 27, 202676.8 kg77.1 kg
Jul 28, 202677.1 kg
Jul 29, 202676.8 kg77.1 kg
Jul 30, 202676.7 kg77 kg
Jul 31, 202677 kg
Aug 1, 202676.9 kg
Aug 2, 202676.8 kg76.9 kg
Aug 3, 202676.8 kg
Aug 4, 202676.8 kg
Aug 5, 202676.3 kg76.8 kg
Aug 6, 202676.7 kg
Aug 7, 202676.7 kg
Aug 8, 202676.2 kg76.6 kg
Aug 9, 202676.6 kg
Aug 10, 202676.5 kg
Aug 11, 202676.8 kg76.5 kg
Aug 12, 202676.7 kg76.5 kg
Aug 13, 202676.4 kg
Aug 14, 202676.3 kg76.4 kg
Aug 15, 202676.3 kg
Aug 16, 202676.3 kg
Aug 17, 202676.5 kg76.3 kg
Aug 18, 202676.2 kg
Aug 19, 202676.6 kg76.2 kg
Aug 20, 202676.6 kg76.1 kg
Aug 21, 202676.1 kg
Aug 22, 202676 kg
Aug 23, 202675.9 kg76 kg
Aug 24, 202676 kg
Aug 25, 202675.9 kg
Aug 26, 202676.4 kg75.9 kg
Aug 27, 202675.8 kg
Aug 28, 202675.8 kg
Aug 29, 202675.2 kg75.7 kg
Aug 30, 202675.7 kg
Aug 31, 202675.7 kg
Sep 1, 202675.2 kg75.6 kg
Sep 2, 202675.5 kg75.6 kg
Sep 3, 202675.5 kg
Sep 4, 202675.5 kg75.5 kg
Sep 5, 202675.4 kg
Sep 6, 202675.4 kg
Sep 7, 202675.5 kg75.4 kg
Sep 8, 202675.3 kg
Sep 9, 202675.7 kg75.3 kg
Sep 10, 202675.2 kg75.2 kg
Sep 11, 202675.2 kg
Sep 12, 202675.2 kg
Sep 13, 202674.8 kg75.1 kg
Sep 14, 202675.1 kg
Sep 15, 202675 kg
Sep 16, 202675 kg75 kg
Sep 17, 202674.9 kg
Sep 18, 202674.9 kg
Sep 19, 202675 kg74.9 kg
Sep 20, 202674.8 kg
Sep 21, 202674.8 kg
Sep 22, 202674.8 kg74.7 kg
Sep 23, 202674.2 kg74.7 kg
Sep 24, 202674.6 kg
Sep 25, 202674 kg74.6 kg

Trend weight smooths out day-to-day swings from water and food, so it shows where your weight is really heading.

Weight changes
3 days−0.1 kgDown
7 days−0.3 kgDown
14 days−0.6 kgDown
30 days−1.2 kgDown
90 days−3.8 kgDown

Sleep, steps and water

Sleep

Average a night7.1 hon nights logged
Nights logged45of 90 days
Hours slept
Sun, Jun 280 h
Mon, Jun 290 h
Tue, Jun 300 h
Wed, Jul 10 h
Thu, Jul 20 h
Fri, Jul 30 h
Sat, Jul 40 h
Sun, Jul 50 h
Mon, Jul 60 h
Tue, Jul 70 h
Wed, Jul 80 h
Thu, Jul 90 h
Fri, Jul 100 h
Sat, Jul 110 h
Sun, Jul 120 h
Mon, Jul 130 h
Tue, Jul 140 h
Wed, Jul 150 h
Thu, Jul 160 h
Fri, Jul 170 h
Sat, Jul 180 h
Sun, Jul 190 h
Mon, Jul 200 h
Tue, Jul 210 h
Wed, Jul 220 h
Thu, Jul 230 h
Fri, Jul 240 h
Sat, Jul 250 h
Sun, Jul 260 h
Mon, Jul 270 h
Tue, Jul 280 h
Wed, Jul 290 h
Thu, Jul 300 h
Fri, Jul 310 h
Sat, Aug 10 h
Sun, Aug 20 h
Mon, Aug 30 h
Tue, Aug 40 h
Wed, Aug 50 h
Thu, Aug 60 h
Fri, Aug 70 h
Sat, Aug 80 h
Sun, Aug 90 h
Mon, Aug 100 h
Tue, Aug 110 h
Wed, Aug 128 h
Thu, Aug 138 h
Fri, Aug 148 h
Sat, Aug 157 h
Sun, Aug 166 h
Mon, Aug 178 h
Tue, Aug 188 h
Wed, Aug 196 h
Thu, Aug 208 h
Fri, Aug 217 h
Sat, Aug 226 h
Sun, Aug 238 h
Mon, Aug 248 h
Tue, Aug 257 h
Wed, Aug 267 h
Thu, Aug 278 h
Fri, Aug 286 h
Sat, Aug 297 h
Sun, Aug 307 h
Mon, Aug 316 h
Tue, Sep 16 h
Wed, Sep 28 h
Thu, Sep 38 h
Fri, Sep 47 h
Sat, Sep 58 h
Sun, Sep 67 h
Mon, Sep 78 h
Tue, Sep 87 h
Wed, Sep 97 h
Thu, Sep 107 h
Fri, Sep 116 h
Sat, Sep 126 h
Sun, Sep 137 h
Mon, Sep 146 h
Tue, Sep 158 h
Wed, Sep 167 h
Thu, Sep 177 h
Fri, Sep 187 h
Sat, Sep 198 h
Sun, Sep 207 h
Mon, Sep 216 h
Tue, Sep 226 h
Wed, Sep 238 h
Thu, Sep 247 h
Fri, Sep 257 h

Steps

Average a day9,363on days logged
Days logged60of 90 days
Steps a day
Sun, Jun 280
Mon, Jun 290
Tue, Jun 300
Wed, Jul 10
Thu, Jul 20
Fri, Jul 30
Sat, Jul 40
Sun, Jul 50
Mon, Jul 60
Tue, Jul 70
Wed, Jul 80
Thu, Jul 90
Fri, Jul 100
Sat, Jul 110
Sun, Jul 120
Mon, Jul 130
Tue, Jul 140
Wed, Jul 150
Thu, Jul 160
Fri, Jul 170
Sat, Jul 180
Sun, Jul 190
Mon, Jul 200
Tue, Jul 210
Wed, Jul 220
Thu, Jul 230
Fri, Jul 240
Sat, Jul 250
Sun, Jul 260
Mon, Jul 270
Tue, Jul 287,911
Wed, Jul 299,317
Thu, Jul 3011,535
Fri, Jul 3111,240
Sat, Aug 19,315
Sun, Aug 210,293
Mon, Aug 37,025
Tue, Aug 46,686
Wed, Aug 511,309
Thu, Aug 69,103
Fri, Aug 79,726
Sat, Aug 811,433
Sun, Aug 910,936
Mon, Aug 1010,357
Tue, Aug 117,031
Wed, Aug 1211,103
Thu, Aug 1310,601
Fri, Aug 1410,626
Sat, Aug 158,891
Sun, Aug 167,620
Mon, Aug 1710,889
Tue, Aug 1810,801
Wed, Aug 197,350
Thu, Aug 2010,842
Fri, Aug 219,556
Sat, Aug 226,696
Sun, Aug 2310,628
Mon, Aug 2410,835
Tue, Aug 258,852
Wed, Aug 268,002
Thu, Aug 2711,459
Fri, Aug 287,688
Sat, Aug 298,192
Sun, Aug 3010,403
Mon, Aug 316,605
Tue, Sep 17,155
Wed, Sep 211,664
Thu, Sep 310,566
Fri, Sep 47,993
Sat, Sep 511,775
Sun, Sep 68,688
Mon, Sep 711,365
Tue, Sep 89,031
Wed, Sep 98,975
Thu, Sep 109,197
Fri, Sep 116,764
Sat, Sep 126,845
Sun, Sep 139,934
Mon, Sep 147,682
Tue, Sep 1511,514
Wed, Sep 1610,328
Thu, Sep 179,576
Fri, Sep 188,387
Sat, Sep 1911,245
Sun, Sep 209,187
Mon, Sep 217,461
Tue, Sep 227,010
Wed, Sep 2311,452
Thu, Sep 247,974
Fri, Sep 259,148

Water

Average a day2.4 Lon days logged
Target2.6 L
Days logged60of 90 days
  • Water a day
  • Target
Water a day
Sun, Jun 280 L2.6 L
Mon, Jun 290 L2.6 L
Tue, Jun 300 L2.6 L
Wed, Jul 10 L2.6 L
Thu, Jul 20 L2.6 L
Fri, Jul 30 L2.6 L
Sat, Jul 40 L2.6 L
Sun, Jul 50 L2.6 L
Mon, Jul 60 L2.6 L
Tue, Jul 70 L2.6 L
Wed, Jul 80 L2.6 L
Thu, Jul 90 L2.6 L
Fri, Jul 100 L2.6 L
Sat, Jul 110 L2.6 L
Sun, Jul 120 L2.6 L
Mon, Jul 130 L2.6 L
Tue, Jul 140 L2.6 L
Wed, Jul 150 L2.6 L
Thu, Jul 160 L2.6 L
Fri, Jul 170 L2.6 L
Sat, Jul 180 L2.6 L
Sun, Jul 190 L2.6 L
Mon, Jul 200 L2.6 L
Tue, Jul 210 L2.6 L
Wed, Jul 220 L2.6 L
Thu, Jul 230 L2.6 L
Fri, Jul 240 L2.6 L
Sat, Jul 250 L2.6 L
Sun, Jul 260 L2.6 L
Mon, Jul 270 L2.6 L
Tue, Jul 282.2 L2.6 L
Wed, Jul 292.4 L2.6 L
Thu, Jul 302.8 L2.6 L
Fri, Jul 312.8 L2.6 L
Sat, Aug 12.4 L2.6 L
Sun, Aug 22.6 L2.6 L
Mon, Aug 32 L2.6 L
Tue, Aug 42 L2.6 L
Wed, Aug 52.8 L2.6 L
Thu, Aug 62.4 L2.6 L
Fri, Aug 72.5 L2.6 L
Sat, Aug 82.8 L2.6 L
Sun, Aug 92.7 L2.6 L
Mon, Aug 102.6 L2.6 L
Tue, Aug 112 L2.6 L
Wed, Aug 122.7 L2.6 L
Thu, Aug 132.6 L2.6 L
Fri, Aug 142.6 L2.6 L
Sat, Aug 152.3 L2.6 L
Sun, Aug 162.1 L2.6 L
Mon, Aug 172.7 L2.6 L
Tue, Aug 182.7 L2.6 L
Wed, Aug 192.1 L2.6 L
Thu, Aug 202.7 L2.6 L
Fri, Aug 212.5 L2.6 L
Sat, Aug 222 L2.6 L
Sun, Aug 232.6 L2.6 L
Mon, Aug 242.7 L2.6 L
Tue, Aug 252.3 L2.6 L
Wed, Aug 262.2 L2.6 L
Thu, Aug 272.8 L2.6 L
Fri, Aug 282.1 L2.6 L
Sat, Aug 292.2 L2.6 L
Sun, Aug 302.6 L2.6 L
Mon, Aug 312 L2.6 L
Tue, Sep 12 L2.6 L
Wed, Sep 22.8 L2.6 L
Thu, Sep 32.6 L2.6 L
Fri, Sep 42.2 L2.6 L
Sat, Sep 52.8 L2.6 L
Sun, Sep 62.3 L2.6 L
Mon, Sep 72.8 L2.6 L
Tue, Sep 82.4 L2.6 L
Wed, Sep 92.4 L2.6 L
Thu, Sep 102.4 L2.6 L
Fri, Sep 112 L2.6 L
Sat, Sep 122 L2.6 L
Sun, Sep 132.5 L2.6 L
Mon, Sep 142.1 L2.6 L
Tue, Sep 152.8 L2.6 L
Wed, Sep 162.6 L2.6 L
Thu, Sep 172.5 L2.6 L
Fri, Sep 182.3 L2.6 L
Sat, Sep 192.8 L2.6 L
Sun, Sep 202.4 L2.6 L
Mon, Sep 212.1 L2.6 L
Tue, Sep 222 L2.6 L
Wed, Sep 232.8 L2.6 L
Thu, Sep 242.2 L2.6 L
Fri, Sep 252.4 L2.6 L

Training

Workouts

Sessions41
A week3.2on average
Assigned sessions done93%38 of 41
Sessions a week
Week of Jun 274
Week of Jul 43
Week of Jul 113
Week of Jul 183
Week of Jul 254
Week of Aug 13
Week of Aug 83
Week of Aug 153
Week of Aug 224
Week of Aug 293
Week of Sep 53
Week of Sep 123
Week of Sep 192

Training volume

Lifted this period254,075 kg
Working sets722
Volume a week
Week of Jun 2716,203 kg
Week of Jul 416,598 kg
Week of Jul 1116,567 kg
Week of Jul 1821,037 kg
Week of Jul 2517,587 kg
Week of Aug 118,383 kg
Week of Aug 818,750 kg
Week of Aug 1519,789 kg
Week of Aug 2219,690 kg
Week of Aug 2921,328 kg
Week of Sep 523,739 kg
Week of Sep 1221,644 kg
Week of Sep 1922,760 kg

Weight times reps for every working set. Warm-ups are left out.

Working sets by body part

  • Legs186 sets
  • Back154 sets
  • Chest121 sets
  • Shoulders96 sets
  • Arms74 sets
  • Core58 sets

Strength

  • Back squat%d sessionsNaN kgNaN kg
  • Bench press%d sessionsNaN kgNaN kg
  • Romanian deadlift%d sessionsNaN kgNaN kg

Estimated one-rep max from the best working set of up to 12 reps each session. An estimate, not a test.

Nutrition

Calories

Average a day2,184 kcalon days logged
Average target2,380 kcal
Within 10% of target79%61 of 77 days
Days logged77of 90 days
  • Calories a day
  • Target
Calories a day
Sun, Jun 280 kcal
Mon, Jun 292,341 kcal2,380 kcal
Tue, Jun 302,360 kcal2,380 kcal
Wed, Jul 12,332 kcal2,380 kcal
Thu, Jul 22,199 kcal2,380 kcal
Fri, Jul 31,951 kcal2,380 kcal
Sat, Jul 42,382 kcal2,380 kcal
Sun, Jul 50 kcal
Mon, Jul 62,144 kcal2,380 kcal
Tue, Jul 72,089 kcal2,380 kcal
Wed, Jul 82,170 kcal2,380 kcal
Thu, Jul 92,101 kcal2,380 kcal
Fri, Jul 101,920 kcal2,380 kcal
Sat, Jul 112,038 kcal2,380 kcal
Sun, Jul 120 kcal
Mon, Jul 132,136 kcal2,380 kcal
Tue, Jul 142,330 kcal2,380 kcal
Wed, Jul 151,888 kcal2,380 kcal
Thu, Jul 161,978 kcal2,380 kcal
Fri, Jul 172,303 kcal2,380 kcal
Sat, Jul 181,959 kcal2,380 kcal
Sun, Jul 190 kcal
Mon, Jul 201,982 kcal2,380 kcal
Tue, Jul 211,878 kcal2,380 kcal
Wed, Jul 221,971 kcal2,380 kcal
Thu, Jul 232,185 kcal2,380 kcal
Fri, Jul 242,095 kcal2,380 kcal
Sat, Jul 252,070 kcal2,380 kcal
Sun, Jul 260 kcal
Mon, Jul 272,015 kcal2,380 kcal
Tue, Jul 282,242 kcal2,380 kcal
Wed, Jul 291,910 kcal2,380 kcal
Thu, Jul 301,916 kcal2,380 kcal
Fri, Jul 311,871 kcal2,380 kcal
Sat, Aug 12,379 kcal2,380 kcal
Sun, Aug 20 kcal
Mon, Aug 31,969 kcal2,380 kcal
Tue, Aug 41,972 kcal2,380 kcal
Wed, Aug 52,058 kcal2,380 kcal
Thu, Aug 62,004 kcal2,380 kcal
Fri, Aug 72,164 kcal2,380 kcal
Sat, Aug 82,419 kcal2,380 kcal
Sun, Aug 90 kcal
Mon, Aug 102,214 kcal2,380 kcal
Tue, Aug 112,380 kcal2,380 kcal
Wed, Aug 121,934 kcal2,380 kcal
Thu, Aug 132,053 kcal2,380 kcal
Fri, Aug 141,933 kcal2,380 kcal
Sat, Aug 151,951 kcal2,380 kcal
Sun, Aug 160 kcal
Mon, Aug 172,041 kcal2,380 kcal
Tue, Aug 182,369 kcal2,380 kcal
Wed, Aug 192,305 kcal2,380 kcal
Thu, Aug 201,998 kcal2,380 kcal
Fri, Aug 212,150 kcal2,380 kcal
Sat, Aug 222,458 kcal2,380 kcal
Sun, Aug 230 kcal
Mon, Aug 242,352 kcal2,380 kcal
Tue, Aug 252,161 kcal2,380 kcal
Wed, Aug 262,449 kcal2,380 kcal
Thu, Aug 272,488 kcal2,380 kcal
Fri, Aug 282,229 kcal2,380 kcal
Sat, Aug 291,988 kcal2,380 kcal
Sun, Aug 300 kcal
Mon, Aug 312,043 kcal2,380 kcal
Tue, Sep 12,323 kcal2,380 kcal
Wed, Sep 22,490 kcal2,380 kcal
Thu, Sep 32,129 kcal2,380 kcal
Fri, Sep 41,964 kcal2,380 kcal
Sat, Sep 51,860 kcal2,380 kcal
Sun, Sep 60 kcal
Mon, Sep 72,072 kcal2,380 kcal
Tue, Sep 81,947 kcal2,380 kcal
Wed, Sep 92,128 kcal2,380 kcal
Thu, Sep 102,283 kcal2,380 kcal
Fri, Sep 112,216 kcal2,380 kcal
Sat, Sep 122,347 kcal2,380 kcal
Sun, Sep 130 kcal
Mon, Sep 142,272 kcal2,380 kcal
Tue, Sep 152,138 kcal2,380 kcal
Wed, Sep 162,453 kcal2,380 kcal
Thu, Sep 172,143 kcal2,380 kcal
Fri, Sep 182,382 kcal2,380 kcal
Sat, Sep 192,497 kcal2,380 kcal
Sun, Sep 200 kcal
Mon, Sep 212,386 kcal2,380 kcal
Tue, Sep 222,482 kcal2,380 kcal
Wed, Sep 232,205 kcal2,380 kcal
Thu, Sep 242,071 kcal2,380 kcal
Fri, Sep 251,966 kcal2,380 kcal

Macros

Average a day on days logged, against the average target.

159 g96%
ProteinTarget 165 g
NaN g
CarbsNo target
NaN g
FatNo target

Protein reached at least 90% of target on 68 of 77 days.

Estimated expenditure

A day, over the last 4 weeks2,560 kcal
Eaten a dayNaN kcal
Trend weight changeNaN kg

What was eaten, adjusted for the change in trend weight: roughly 7,700 kcal for each kilogram gained or lost. Only as accurate as the food logging.

Habits

Food logging77 of 90 days
Weigh-ins39 of 90 days
Training13 of 90 days