User manual

Lamduan Tracker is a personal health-tracking system made of several plugins that work together. Every tool is open to try without logging in, but nothing is saved or processed for guests. To have your progress tracked for real, register and log in first.

Every page carries the same navigation automatically, and it adapts to the screen:

• Desktop — the logo sits on the top row, the menu on the row below it
• Phone / tablet — the menu moves to a sticky bar pinned to the bottom of the screen
• The TH / EN buttons in the top-right switch the whole site; your choice is remembered

The home page gathers every system in one view. Each module contributes its own card with today's figures and a shortcut straight to logging, so you never have to walk the menu.

• Weight — latest reading, 7-day average, and the change against last week
• Food — calories and macros eaten so far today, with the split bar
• Training — today's minutes, hard minutes separated out, and the 7-day total
• Fasting — a live clock when a fast is running; start and end it right here

Open the "Log in" page from the menu, or go straight to /membership/. The page has two tabs:

Create a new account

1. Click the "Register" tab
2. Enter the name you want to be called and choose your gender
3. Enter a username for logging in, an email address and a password
4. Click "Create account" — you are logged in automatically and taken to your profile

Log in (existing account)

1. Click the "Log in" tab
2. Enter your username or email, plus your password
3. Click "Log in"

Every member has a level from 1 to 10. Levels rise automatically with the number of days since registration; the site owner decides how many days each level takes.

• Level 1 is the starting level, granted on day one
• Levels are recalculated on every login, and re-checked at least once a day
• Higher levels may unlock extra features, depending on the owner's settings

Open "Profile" from the menu (or /membership/) to see your own summary:

• Your current level and how many days you have been a member
• How many days remain before the next level
• Which features your level can use (each marked ✅ or 🚫)
• The log-out button

The site owner decides which features each level (1-10) may use — lower levels might only get the weight log, while higher levels unlock exercise and fasting. The setting lives in the admin area; members see the result on their own profile page.

Open "Weight" from the menu, or go to /weight/

Logging a day

1. The date field is already set to today. To fill in a day you missed, just change it (future dates are not allowed)
2. Enter the weight in kilograms, up to two decimals
3. Body fat % is optional — if you enter it, it gets averaged too
4. Members who set their gender to "Female" also get an optional cycle day field
5. Press "Save"

What the system works out for you

• Latest — your most recent entry
• 7- and 30-day averages — these smooth out daily noise (water, food in the gut) and show the real trend far better than a single morning
• vs last week — this week's 7-day average minus the previous one; a negative number means down
• Averages table — switch between weekly, monthly and yearly
• 90-day chart — three months of trend at a glance

Editing and deleting

Every row in "Last 30 entries" has an "Edit" link (which loads the day back into the form above) and a "Delete" button that asks for confirmation first.

Open "Food" from the menu, or go to /nutrition/

Logging a meal

1. Pick the date (it defaults to the day you are viewing) and the time if you want it
2. Choose the meal — breakfast / lunch / dinner / snack / other
3. Type what you ate (optional, but it makes looking back far more useful)
4. Enter carbs / protein / fat in grams. Leave a field empty if it does not apply, but fill at least one — or let the calculator below do it
5. Press "Add meal"

🧮 Working the macros out from the food

If you do not know a food's macros, use the calculator built into the form:

1. Pick a food from the list — 75 entries, grouped into grains, meat and seafood, eggs and dairy, nuts and fats, vegetables, fruit, Thai dishes and drinks
2. Enter the amount and choose the unit — grams if you weighed it, or the food's own household portion: 2 scoops of rice, 2 eggs, 1 teaspoon of oil, no scale needed
3. Press "➕ Add to this meal" — the item joins the list with its own calorie figure
4. Add as many items as the meal had. The totals drop into the carb/protein/fat fields automatically, and the "what did you eat" line is written for you
5. Press ✕ on any item to remove it; everything recalculates immediately

Adding your own foods

Regular dishes that are not in the list can be added by the site owner under WP Admin > ลำดวน > 🍚 ฐานข้อมูลอาหาร: a name, carbs/protein/fat per 100 g, and optionally a household unit (1 bowl = 250 g). They then appear at the top of the food list under "My foods".

How the calories are worked out

Standard Atwater factors: carbs 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g. The figure updates live as you type, before you even save.

What you get back

• Day totals — calories plus total carbs/protein/fat, with a bar showing what share of the day's calories came from each macro
• 14-day chart — stacked daily macros, so high-carb and low-carb days stand out at a glance (handy for carb cycling)
• Average per day — over the last 7 and 30 days, counting only days you actually logged
• Daily totals table — click any date to jump to that day's meals

Browsing, editing and deleting

Use "‹ Previous" and "Next ›" to move a day at a time. Every meal has an "Edit" link that loads it back into the form, and a "Delete" button that always asks first.

Open "Training" from the menu, or go to /exercise/

Logging a session

1. Pick the date (it defaults to the day you are viewing) and a start time if you want one
2. Choose the activity — running, walking, cycling, swimming, weights, HIIT, yoga, sports or other
3. Add a short detail line such as "easy 6 km" or "push day"
4. Enter the minutes in each zone 1-5 from your watch or chest strap. Leave unused zones blank; at least one must be filled
5. Press "Add session" — the total updates live as you type

No heart-rate strap?

Estimate from effort using the zone table on the page. The talk test is enough: full sentences comfortably is zone 2, short sentences only is zone 3, barely able to speak is zone 4-5. An estimate you record beats a precise number you never write down.

What you get back

• Day total and zones 3-5 shown separately, because hard minutes are what drive how much recovery you need
• Zone bars for the day and for each session — easy or hard is visible at a glance
• 14-day chart of stacked zone minutes, cool colours to hot as intensity rises
• Weekly totals for the last 8 weeks, with how many days you actually trained

Editing and deleting

Use "‹ Previous" and "Next ›" to move a day at a time. Every session has an "Edit" link that loads it back into the form, and a "Delete" button that always asks first.

Open "Fasting" from the menu, or go to /fasting/

How to use it

1. Choose your protocol (12:12 up to OMAD) — your last choice is remembered
2. Press "⏱️ Start fasting now" right after your last bite of the day
3. The clock counts up with a progress bar against your target. Close the page if you like; the timer does not stop
4. When you are ready to eat, press "🍽️ Start eating (end fast)" and the hours are logged

The protocols

• 12:12 — the gentlest start, essentially just overnight
• 14:10 — slightly longer, still room for three meals
• 16:8 — the most common: eat within eight hours
• 18:6 — tighter, two meals in six hours
• 20:4 — warrior style, a four-hour window
• OMAD — one meal a day, about 23 hours fasted

What you get back

• Streak — consecutive days you hit your target; one miss resets it
• 7- and 30-day averages — counting only days you actually fasted
• Longest — your single longest fast
• 14-day chart — teal bars hit the target, orange fell short

Open /export/, or the "My data" card on the home page. Two formats:

1. Full backup (JSON)

One file containing every system. Download it monthly and keep it somewhere else — Google Drive, iCloud. A copy sitting on the same server as the site is not a backup; if the server goes, so does the copy.

2. CSV per system

Opens straight into Excel or Google Sheets, for charting yourself or printing for a doctor or coach. The files carry a UTF-8 BOM so Thai text survives Excel on Windows.

Two documents, linked at the foot of every page:

• Privacy policy — what is stored, why, who can see it, how long it is kept, and how to access, correct or erase it
• Terms of use — the rules of the service, and above all that this site is not medical advice