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Three Pillars Tracker

Daily Life Athlete Log

Track the inputs that move the needle: protein, training, cardio, and sleep. Compound these daily and your biological age drops.

Saturday, 26 April 2026
Week 17 of 2026
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Protein
Target: 2g per kg bodyweight
0g
0% of target
Target: 160g
kg
g
Adjust with slider 0g
💤
Sleep
Target: 7.5–9 hours
0h
Not logged
Optimal: 7.5–9h
Hours slept 0h
Sleep quality —
😓 Poor 😐 OK 😀 Good 🌟 Deep
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Training
Movement pillar
Session type
🛌 Rest 💪 Strength 🚴 Zone 2 ⚡ HIIT 🧘 Stability 🚶 Walk
min
Effort level
RPE —
EasyModerateMax effort
❤
Cardio
Cardiovascular pillar
Cardio type
— None 🏃 Run 🚲 Bike 🏊 Swim 🚣 Row 💨 Air Bike
min
km
Avg heart rate —
Zone 1–2 (<130)Zone 3–4Zone 5
✔
Daily Habits
Nourishment + lifestyle pillars
Mark completed
Habit score today
0/6
Log your habits above
This week's habit streak
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Daily Steps
Target: 7,000–10,000 steps
0
0% of 10,000 target
Minimum: 7,000 steps
Steps today 0
05k10k15k20k+
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Session Notes
How did today feel?
Overall day rating
😣 Rough 😐 OK 😀 Solid 🔥 Fired up
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DEXA Composition Log
Update when you get a new scan — tracks your body composition over time
Latest DEXA results
%
kg
score
T-score
date
kg
Longevity-optimised targets
Body Fat %
Male: 10–18% • Female: 18–26%
—
Visceral Fat Score
Optimal: 1–6 • Elevated: 7–12 • High: 13+
—
Bone Density T-score
Normal: > -1.0 • Osteopenia: -2.5 to -1.0
—
Where to get a DEXA in Australia: MeasureUp, InBody clinics, many radiology centres. Book every 6–12 months to track composition changes accurately.
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Today's Summary
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Protein (g)
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Sleep (h)
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Training
—
Cardio (min)
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Steps
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Habits
Data saved to your browser. Retest in the Life Athlete Assessment every 12 weeks.