EPK Reality Gap Calculator

Calculate your EPK, Reality Gap and effective status.

Uses either estimated needs or Whoop totals — never both together. Enter all 5 days to calculate a fixed 5-day average.

Body & RMR

Set bodyweight and metabolic baseline.

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Current body weight (kg)

Height (cm)

Age

Sex

I already know my tested RMR

Activity & rules

PAL, fat caps and re-expansion ladder.

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PAL including life strain

Mental strain and poor recovery can make the day behave like a higher demand day.

Base re-expansion step

Minimum hold per step

Fat cap for green/gold

Above this cap, effective status cannot become green or gold.

Ceiling profile

Fixed fat thresholds: over 25% fat becomes amber. Over 35% fat becomes red.

5-day intake

Enter all 5 Cronometer days and optional Whoop totals.

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Use Whoop total calories as the needs reference when valid

Biofeedback

Useful context, not a maths override.

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Extra notes

Summary

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Your result will appear here.

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Needs used

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Avg intake

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Gap

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Needs source

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Energy position

EPK intake

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EPK needs-adjusted

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Energy tier

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Effective status

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Macro split

Day-by-day

Day	Intake	Whoop	Needs used	Gap	EPK	Net EPK

Zone Ladder

Step size softens as intake approaches the selected constrained-energy ceiling.

Step	Hold	Step	Target	EPK	Tier	Status	Notes

Report text

Click Calculate to generate the report.