EPK Method

EPK — Hydr-Eat

Energy availability • Hydration support • Movement readiness

Fixed 5-day EPK, hydration and movement readiness using Cronometer intake, RMR/PAL and optional Whoop totals.

More detail

Uses either estimated needs or valid Whoop totals, never both. Status is adjusted by fat percentage, hydration support is estimated from food and metabolic water, and the movement track follows the traffic-light result.

Red restore Amber rebuild Green progress Gold performance
Safety protection low-weight / eating-disorder risk check
Low-weight / eating-disorder risk check

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

Restore-first only: no weight-loss guidance

If any of these apply, the app will switch to protected mode: no eating too much framing, no restriction guidance, and movement defaults to the Red restore-first track.

Step 1: Your basic details (RMR)

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

Mental strain counts because it increases recovery demand. If sleep is poor, stress is high, and you’re under-fuelled, your day often behaves like a higher PAL even if steps are modest.
This is the starting ladder step. The actual ladder softens automatically as intake approaches the constrained-energy ceiling.
If average fat intake is above this cap, effective status cannot become green or gold.
General ceiling is for typical non-athlete averages. Athlete ceiling allows progression into the 80+ EPK range before the ladder fully stops.
At over 25% fat, effective status becomes amber.
At over 35% fat, effective status becomes red.
For typical non-athlete averages, the ladder softens near 50 EPK and stops near 60 EPK.
Athlete mode is the only profile that allows the ladder to move into the 80+ EPK range.

Step 3: Fixed 5-day Cronometer input (total intake and macros in kcal)

Enter each day’s total calories and macro calories from Cronometer (carb kcal, fat kcal, protein kcal). If WHOOP is synced to Cronometer and those totals are available, add or import that day’s WHOOP energy expenditure too. Days with total intake blank or 0 are ignored.
If valid WHOOP energy expenditure totals are present for the completed days used, WHOOP-from-Cronometer becomes the needs reference. If not, the calculator falls back to estimated needs from RMR × PAL.
Optional: import Cronometer CSV
CSV upload
Export Daily Summary from Cronometer and upload it here. The app uses the last 5 completed days and ignores today by default because today may only include part of the day. The file is read locally in your browser — no Cronometer login, no storage, no server upload.
CSV import is now matched to Cronometer Daily Summary: Date, Group, Energy (kcal), Water (g), Carbs (g), Fat (g), Protein (g). It uses the Group = Total row for each day so meals are not double-counted.
Where to get it: Cronometer web app → Settings / Account → Export Data → Daily Summary CSV. Export a range that includes your recent days; the app will use the last 5 completed days, not today. Manual entry below still works exactly the same.
Privacy/safety: your Cronometer CSV is read locally in this browser only. The app does not log in to Cronometer, does not upload your file, does not store your nutrition data, and does not send your results to a server.
Option B: Enter manually
Enter total intake kcal and macro kcal from Cronometer for each of the 5 days below. Leave a day blank only if you do not want it included.
Day 1
Day 2
Day 3
Day 4
Day 5

Step 4: Biofeedback

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

Step 5: Hydration context

This section uses the Cronometer energy and macro data above. It estimates fluid support coming from food water and metabolic water, then suggests the remaining drinking-fluid range. It is not a medical fluid prescription.
Only drinks count here. The calculator estimates food/metabolic water separately.
Summary

Your energy picture

RMR used
–
PAL
–
Base needs (RMR × PAL)
–
Avg WHOOP energy from Cronometer
–
Needs source used
–
Needs used
–
Restore-first target
Estimated current maintenance context
–
Restore-first starting point
–
This is separated from estimated maintenance so low-adapted output does not become the restoration target.
5-day average intake
–
Intake vs needs used
–
EPK (intake)
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EPK (needs-adjusted)
–
Energy tier (intake)
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Effective status (intake)
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Energy tier (needs-adjusted)
–
Effective status (needs-adjusted)
–
Dot 1 = intake energy position. Dot 2 = needs-adjusted position.
< 25
Red
25–30
Amber
30–35
Green
> 35
Gold
Fat % (kcal)
–
Carb % (kcal)
–
Protein % (kcal)
–

Hydration + movement quick view

Hydration support
Baseline fluid target
–
Calculate first, then open the Hydration tab for the full breakdown.
Movement track
Recommended track
–
Calculate first, then open the Movement tab for the full guide.

Visualise it

Intake vs needs
Shows average intake against estimated needs and the actual needs source used.
Macro split
Green and gold require fat to stay at or below your selected fat cap. Over 25% fat becomes amber. Over 35% fat becomes red.

Meal split from Cronometer

Energy by meal group
Upload a Cronometer Daily Summary CSV to show how your completed-day intake is split across meals such as breakfast, lunch, dinner and snacks.
Meal group summary
Meal group Avg kcal/day % of intake
Upload Cronometer CSV to populate this.

Biofeedback

–

Hydration readiness

Estimated support from food + metabolism
Metabolic water
–
Food water estimate
–
Energy-based fluid target
–
Suggested drinking-fluid range
–
Current fluid vs range
–
Calculate first.
Hydration interpretation
This is not a forced water target. It estimates how much water support is already coming from food energy and metabolic water, then gives a sensible fluid range to adjust with heat, sweat, salt intake, urine colour, thirst and training demands.

Movement Hub / Whoop AI programme selection

Track
–
Current priority
–
Calculate first.
Traffic-light training logic
Red is stabilise. Amber is rebuild. Green is progress. Gold is performance. The movement track follows the effective status, not ego, motivation or what someone else is doing.

Day-by-day

Shows daily intake against the needs reference used for that day.
Day Intake Whoop total Needs used Gap EPK (intake) EPK (needs-adjusted)

Zone Ladder

Ladder uses your current 5-day average intake as Step 0 and increases by your chosen base step size. As intake EPK approaches the constrained-energy ceiling, the ladder automatically softens and then stops. This is separate from the traffic-light label itself. Fat percentage can still slow or block progression. General mode stops at 60 EPK. Only athlete mode can move into the 80+ EPK range.
Step Hold Step size Ladder intake EPK (intake) Energy tier Effective status EPK (needs-adjusted) Effective status (needs-adjusted) Notes

Send this to your coach

This opens your email app with the report included. If your email app truncates long messages, use Copy report and paste it into the email. Attach the downloaded PDF if you want a clean version. When the email opens, Billy is included so he receives a copy at billy@enerjarden.com.
Gentle fat-rebalance suggestion (optional)
If fat % is high, the aim is a small, sustainable reduction in fat percentage while keeping protein stable and letting carbs rise.