EPK Reality Gap Calculator

Calculate your EPK, Reality Gap and effective status.

Mobile-first version for Cloudflare Pages. Uses either estimated needs or Whoop totals — never both together.

Body & RMR

Set bodyweight and metabolic baseline.

⌄

Current body weight (kg)

Height (cm)

Age

Sex

I already know my tested RMR

Activity & rules

PAL, fat caps and re-expansion ladder.

⌄

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.

3–5 day intake

Enter Cronometer totals and optional Whoop totals.

⌄

Use Whoop total calories as the needs reference when valid

Biofeedback

Useful context, not a maths override.

⌄

Extra notes

Summary

–

Your result will appear here.

–

Needs used

–

Avg intake

–

Gap

–

Needs source

–

Energy position

EPK intake

–

EPK needs-adjusted

–

Energy tier

–

Effective status

–

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.