Track your body composition transformation
Evaluate against: 8 & 11 account for adaptation (not linear multiples of 4).
Enter as percent (25 or 25%).
Enter as percent (20 or 20%).

Your Str11ve Score: –

Fat mass change: – • Muscle mass change: –

Str11ve Score (4-Week Zones)

TBCI points

Fat-Mass Change (4-Week Zones)

% of starting fat mass lost

Muscle-Mass Change (4-Week Zones)

% of starting SMM
Goal when cutting is to hold or gain: Maintain / Growth / Beast zones are best.
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