EPK Method

EPK - Hydr-Eat

Energy • Hydration • Movement Readiness

Red: restoreAmber: rebuildGreen: progress🏆 Gold: perform

Compares your fixed 5-day intake average to estimated needs or Whoop totals. It then checks EPK, Reality Gap, macro split, hydration support, recovery feedback and movement readiness. High energy from high fat does not automatically count as green or gold; the app keeps calories matched to need while flagging macro rebalancing when carbohydrate availability is crowded out.

Step 1: Your basic details (RMR)

Current body weight (kg)

Height (cm)

Age (years)

Sex

I already know my tested RMR (kcal/day)

Safety protection

Low-weight / eating-disorder risk check

This calculator is not a medical or eating-disorder screening tool. These checks switch the app into restore-first mode where it avoids restriction, weight-loss or compensatory training guidance.

Current or previous eating disorder, restrictive eating, or strong fear of weight gain I am underweight, low weight for me, or have been told not to lose weight Missing/irregular periods, hormonal suppression, dizziness, fainting, or medical concern Restore-first only: no weight-loss guidance

Step 2: Activity level (PAL) including physical and mental strain

Choose the closest match

Mental strain counts because it increases recovery demand. If sleep is poor, stress is high, and you are under-fuelled, your day often behaves like a higher PAL even if steps are modest.

Base re-expansion step size

Minimum hold per step

Fat cap for green/gold

Constrained-energy ceiling profile

Manual needs override (optional kcal/day)

At over 25% fat, effective status becomes amber. At over 35% fat, effective status becomes red. This is a macro-rebalancing flag, not an instruction to eat less.

Step 3: Fixed 5-day Cronometer input

I have a Whoop: use each day’s total Whoop calories as the needs reference

Enter each day’s total calories plus macro calories from Cronometer. Cronometer can show carbs, protein and fat as kcal, which makes the split easier for users to copy across. If you upload a CSV that contains grams, the app converts those grams into macro kcal automatically.

CSV upload option: this will fill the 5 most recent complete days and exclude today if it appears incomplete.

Cronometer CSV upload

Step 4: Hydration context

This section uses the Cronometer energy and macro data above. It estimates fluid support from food water and metabolic water, then suggests the remaining drinking-fluid range. It is not a medical fluid prescription.

Current drinking fluid (ml/day, optional)

Heat / sweat / training demand

Salt / electrolyte context

Optional: Nix Hydration Biosensor session data
Use this only when the user has worn the sensor for a specific training session. It refines session hydration guidance; it does not replace the daily EPK calculation.

Use Nix session data for hydration guidance

Session duration (minutes)

Sweat / fluid loss rate (ml/hour)

Electrolyte or sodium loss rate (mg/hour)

Fluid consumed during session (ml)

Sodium/electrolytes consumed (mg)

Session environment

Step 5: Biofeedback

These do not override the numbers, but they help place them in real physiology.

Warmer hands and feet Falling asleep more easily Deeper / more stable sleep Calmer appetite / less food noise Better mood / calmer nervous system Better training recovery

Sleep quality (1-10)

Energy (1-10)

Hunger stability (1-10)

Mood / stress resilience (1-10)

Training recovery (1-10)

Libido / drive (1-10)

Extra notes (optional)

Summary

Traffic-light decision

Complete the calculator to select your track.

Your energy picture

Dot 1 = intake energy position. Dot 2 = required EPK position.

Visualise it

Biofeedback

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Hydration readiness

Movement Hub / Whoop AI programme selection

EPK Coach decision engine

Readiness Score

Risk flags

Pattern recognition

Macro optimiser

Recommended lessons & tools

Day-by-day

Zone Ladder

Energy availability heat map

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