Body Fat
28.9
%
↓ 2.1%Improving
Good evening
Welcome Andres,
Updated today
Biological Age
39
yrs
+4 vs. chronological
Chronological Age: 35 yrs
BMI
29.1
kg/m²
Overweight
Reference: 25–29.9 = Overweight
Weight: 87 kg | Height: 173 cm
Potential Improvement
Maintain sleep 7 h and raise VO₂ max to 36 → biological age 39 yrs ✅.
Body Composition
Waist-to-Height Ratio
0.59
↓ 0.03Improving
Fat Mass
89
lbs
↓ 5.0 lbsImproving
Lean Mass
154.7
lbs
↑ 2.6 lbsImproving
Risk Map
Cardiometabolic Risk
23
%
Low
Systemic Inflammation
46
%
Moderate
Cellular Inflammation*
23
%
High
*This replicates the third indicator from the original chart; you may rename if needed.
Next 90 Days
Calorie deficit 400–500 kcal/day, protein ~1.6 g/kg. Target –8 kg.
150–210 min/week Zone-2 + 2–3 strength sessions. Target VO₂ ≥36.
Glucose monitoring + 30 g fiber/day. Target HbA1c ≤5.4%.
Sleep 7–8 h, circadian consistency & sleep hygiene.
Repeat labs in 12 weeks incl. hs-CRP & advanced lipids.
Quick Tips
💧 Hydration: 2.5–3 L
😴 Sleep: 7–8 h
☕ Caffeine: Stop after 2 pm
⏱️ Eating window: ~12 hours
🥗 Mediterranean & anti-inflammatory focus
🫒 EVOO (extra virgin olive oil) as main fat
🚶 After each meal: 10 min light cardio (walk, dance, etc.)