EsteBot
Sign inYour training, sleep, food and weight. One straight answer every morning.
A live demo on a made-up athlete, rebuilt every day. Every number comes from EsteBot's own algorithms, never an AI guess.
Looking back · Sun 15 Jun 2025
How should you train today?
Nothing is holding you back.
Training loadno data
Effort (RPE)no data
not enough sessions with RPE yet
Sleepno data
HRV & resting HRno data
How you feelno data
nothing in your notes for today or yesterday
Nutritionno data
under 2 complete days logged in the last 4
Weight-loss paceno data
not enough weigh-ins for a 4-week comparison
i
The call counts these: rest when two or more areas show strain, take it easy with one strain or two to watch, go all out only when everything is good. No single signal decides the day. The score sits inside the call's band (rest 0–24, take it easy 25–49, normal 50–74, all out 75–100), higher the more areas are clear.
Recovery
HRV – · resting HR – · slept – h
Recovery
Overnight HRV (ms)
No data yet.
Resting heart rate (bpm)
No data yet.
Sleep (hours asleep)
No data yet.
Load ratio (7-day vs 28-day)
No data yet.
Spinal load by day type, from your own sessions:
(0–3).i
Training calendar
April 2025
May 2025
June 2025
i
Hover a day for its sessions; click to open the page as of that day.
Body weight
– lb
Body weight
| Average this week vs last week | not enough weigh-ins to compare (0 and 0) | ||
| Average last 4 weeks vs the 4 before | not enough weigh-ins to compare (0 and 0) | ||
i
The goal date is a straight line at today's pace. Loss usually slows, so it's the pace you're on, not a promise.
The weekly rate is a line fitted through the last 4 weeks of weigh-ins; the headline is the 14-day average, since one morning swings ±1.5 lb on water.
Planned pace: losing 0.5–1.0% of body weight a week (estebot.toml). A single week moves 2–3 lb on water and glycogen alone, so the 4-week line is the one to act on.
Goal: 175 lb
No weigh-ins in the last 14 days, so there is no trend to forecast from.
No data yet.
Strength
Best estimated 1RM, last 8 weeks
Strength
No weigh-ins in the last 14 days, so there is no body weight to compare against.
Nutrition
· last 14 complete days
Nutrition
Running low means under 90% of the reference intake, from food and supplements; near an upper limit means 50% of it or more. kcal/day over 0 complete days. Logged = Apple's burn (active + resting) minus Cronometer intake.
Measured = what the 4-week weight trend implies (lb/week × 3,500 ÷ 7).
For reference, 1.2–1.6 g per kg (0.54–0.73 g/lb) is the range usually cited for keeping muscle while losing weight. Reference: US Dietary Reference Intakes and upper limits, men 31–50.
Food counts only complete days where at least 80% of the day's calories came from foods that report the nutrient.
Supplements: Vitamin D3, Fish oil, every day, from supplements.toml.
Not enough food data to judge: Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B12 (Cobalamin), Folate, Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc, Fiber.
Estimated from food logs and labels, not a blood test.i
Running low · last 28 days
No gaps on the days with enough data.
Predictions
3 open
Predictions
| Prediction | Resolves | So far | Target | Data logged |
|---|---|---|---|---|
| P-001 The cut keeps a pace of 1 to 2 lb a week until it ends
OLS over 0 weigh-ins, 2026-04-30 to 2025-06-15
|
Mon 28 Dec 561 days |
no data yet | -2.0 to -1.0 lb/week | on track
weigh-ins: 0 of 181; longest gap 0 (max 7) |
| P-002 Squat, bench, deadlift and press stay within 5% of their pre-cut best
interim: 2025-11-27 to 2025-06-15 vs 2025-10-30 to 2025-11-26;
|
Mon 28 Dec 561 days |
no data yet | not below -5.0 % | – |
| P-003 HRV ends the cut more than one SD above where it started
not enough HRV data
|
Mon 28 Dec 561 days |
no data yet | on track
complete food logs: 0 of 317 |
i
Interim progress only. Each prediction resolves in ledger.md by its criterion as written, including the judgement calls a number can't make.
Training load
Last 7 days at – your 4-week norm
Training load
Exercise minutes
Hard sets
Tonnage, thousand lb
i
Exercise minutes are Apple's, from all activity. Hard sets are sets at RPE 7 or more, or every working set where no RPE was logged. Tonnage is logged weight × reps; pull-ups add sets, not pounds.
Load ratio is exercise minutes a day over the last 7 days divided by the same over the last 4 weeks, through yesterday. 1.0 is a normal week. Over 1.3 is a sharp jump and over 1.5 is where injury risk climbs; under 0.8 is a light week, flagged because a big session straight after one is the classic way to get hurt.