Entiende tus datos de salud

Guía

Bring in your history from MyFitnessPal, Strong, Hevy, or any CSV.

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Heart rate variability explained, what a good number is, and how to raise it.

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What a good puntuación is by age and how to improve it.

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How to find and train your real aerobic base pace.

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How many you need per day and why minutes in zone beat steps.

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What a good resting heart rate is by age and fitness, and what moves it.

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How to calculate it and why 220 minus age is only a rough estimate.

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How fast your heart rate drops after exercise, and what it says about fitness.

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How the formulas estimate your max and how NSI normalizes it by bodyweight, age, and sex.

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Acute vs chronic load, and how the ratio flags overreaching.

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What a daily step count actually buys you, and whether 10,000 is real.

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What it is, how it builds, and how to recover it.

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The four phases and how to read training, recovery, and nutrition by phase. Calendar-based, not medical.

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Deep, REM, and light explained, and how much deep and REM you actually need.

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What a readiness or recovery puntuación is, and how Oura and Whoop compute it.

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Estimate your daily energy burn, plus how we compute your real one.

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Protein and calories to lose fat and build muscle at once.

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How much protein per day by bodyweight and goal.

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What a calorie deficit is and a safe rate to lose fat.

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What a healthy body fat percentage is by age and sex.

Explainer

What total daily energy expenditure is made of, and why yours keeps moving.

Explainer

Three ways to estimate the intake that matches what you burn.

Explainer

What a watch can and cannot tell you about your calorie burn.

Explainer

The energy balance equation, and why the scale ignores it daily.

Guía

The lab values that matter for longevity, tracked over time.