User manual

Lamduan Tracker is a personal health-tracking system. 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

Set a target weight and a target body-fat percentage, each with a date. The progress appears at the top of the overview, directly under the day strip, every time you open the app.

The starting point comes from real data

When you set a goal the app takes your latest recorded figure as the start rather than letting you type one, because a goal measured from a number nobody ever weighed cannot be checked. If nothing has been recorded yet, it says so and sends you to record one.

The bar carries two things — read them together

• The fill — how much of the distance is done
• The tick — how much of the time is gone

Fill ahead of tick means ahead of plan. A percentage on its own means nothing: 40% with two months left and 40% with two days left are entirely different situations.

Beat the target and the number keeps going past 100%, the same as the fasting ring.

It will say so if the goal is too fast

A goal needing more than roughly 1% of body weight a week is flagged plainly: that is faster than the body holds on to muscle, most of what goes is water and muscle rather than fat, and it usually comes back. The goal is still saved — this is not a refusal — but it is not passed over in silence either, because accepting an unsafe plan quietly is a way of endorsing it.

Installing gives you a Lamduan icon on the device. It opens full-screen with no browser chrome, and starts faster. It is the same account and the same data as the website — nothing moves.

iPhone / iPad (Safari)

On iPhone / iPad, in Safari

1. Tap the ··· button to the right of the address bar, in the bottom toolbar (on iPad that toolbar is at the top)
2. Tap "Share" — the first item in the menu that pops up
3. Scroll the list down to "Add to Home Screen" and tap it
4. If you see an "Open as Web App" switch, leave it on — with it off you get a bookmark that opens in Safari, not a full-screen app
5. Tap "Add" in the top-right — this is the step people miss; without it nothing is installed

You will get a Lamduan flower icon on your Home Screen. It opens full-screen, with no address bar.

Older iOS has no ··· button — a square with an arrow pointing up sits in the toolbar instead. Tap that and skip to step 3.

iPhone / iPad, not using Safari

You are not in Safari right now — two ways from here

1. Recommended — open this link in Safari, tap the ··· button beside the address bar, then "Share", then "Add to Home Screen", then "Add"
2. Or in Chrome on iPhone — tap the ⋯ (three dots) in the bottom-right, then "Add to Home Screen"

Android (Chrome)

On Android, the red button below does it

1. Tap "Install app" below, then tap "Install" in the box that appears
2. If no box appears — tap the ⋮ (three dots) in Chrome's top-right → "Install and create shortcut" → "Install"

The icon lands on your home screen and in the app drawer, and opens full-screen like any app.

Computer — Chrome / Edge

On a computer (Chrome / Edge), the red button below does it

1. Click "Install app" below, then click "Install" in the box that appears
2. If no box appears — look at the right-hand end of the address bar (where mylamduan.com is typed) for a small monitor icon with a down arrow, and click it
3. Or via the menu — click the ⋮ (three dots) in the top-right → "Cast, save, and share" → "Install page as app"

Lamduan opens in its own window with no browser chrome, and lands in the Dock (Mac) or Start menu (Windows).

Mac — Safari

On a Mac in Safari, use the menu bar at the very top of the screen

1. In the menu bar at the top of the screen (the row with the Apple logo), click "File"
2. Choose "Add to Dock…"
3. Name it (leaving it as "Lamduan" is fine) and click "Add"

Needs macOS Sonoma (14) or newer. The icon lands in the Dock and in your Applications folder.

If you pressed "Not now" the banner will not come back. The steps above do exactly the same thing.

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

The day strip at the top moves the whole page. Tap a day and every card answers for that day — food, water, training and fasting together. The arrows step a week at a time, future days are not tappable because they cannot hold anything yet, and a “back to today” link is always there.

On a past day the buttons that record now disappear: the cup sizes and the start/end fast buttons belong to today, and tapping one while looking at another day would file the entry against the wrong date. Weight, food and training instead take you to their own page with that date already filled in, ready to backfill.

Open it from the round button at the top right > Water, or go to /water/ — though most days you never need the page, because the cup buttons are on the home screen.

Logging

1. Finish a glass of plain water, tap the button that matches its size. One tap, one glass
2. Tapped the wrong size? "Undo last" takes it back, or "Edit" on the entry corrects it
3. Remembered a glass from this morning? Open "Other amount / earlier" and wind the time back

Where the goal comes from

It is worked out from your most recent logged weight at 33 ml per kilogram — the middle of the 30-35 range general guidance uses. With no weight on file it starts at 2,000 ml. Set your own at the bottom of the page; a number you set yourself is never recalculated, even when your weight changes.

Your own cup sizes

Six buttons, 100 · 200 · 250 · 350 · 500 · 600 ml to begin with. Change them to the glasses, bottles and jugs you actually use under "Drinking settings" at the bottom of the page. The drawings run smallest to largest in whatever order you set: cup, glass, glass, bottle, bottle, bottle — no two alike.

What you get back

• A vase of lamduan whose water rises as you drink, covering the stems a little more each time, the flowers opening as you approach the goal
• Percentage, total and what is left for today. The percentage goes past 100: 2,150 ml against a 1,700 ml goal reads 126%, not 100%, because a figure that stops at the goal cannot tell you how far past it you are. The vase itself stays full once it is full — a vase cannot overflow.
• A seven-day strip with a tick on every day that met its goal
• Fourteen days of history grouped by day, each with its own total

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, and levels rise with active days — not with days since registration.

A day counts when you recorded at least one thing: a weigh-in, a meal, a training session, water, a supplement ticked off, or a fast broken. Any one of them is enough. A day you opened the app but logged nothing does not count.

• Level 1 is the starting level, granted on day one
• Several entries on one day count as one day, not several
• Backfilling counts, because the date of the data is what counts, not the day you typed it
• A fast counts on the day it ended, so one still running has not counted yet
• Levels are recalculated at login, at least once a day, and immediately after anything is logged
• Higher levels may unlock extra features — your own list is on the profile page

Lamduan sends notifications to the mobile app only — never by email, never by SMS. You can set your choices from a desktop browser, but the messages themselves arrive on the phone.

Turning them on

1. Open Profile and find the 🔔 Notifications card
2. Tick only what you want to hear about, then press "Save notification settings"
3. Open Lamduan in the mobile app; it asks for permission to send notifications — allow it

The three of them

• Fast reached its target — one notification when a fast hits the hours you set
• Milestones during a long fast — occasional notes while a fast is still running, saying which phase the body is in. Useful past the 24-hour mark.
• Reminder to weigh in — once a day at a time you choose, and never on a day you have already weighed in

Where a notification takes you

Tapping one opens the page it is about — a fasting note opens the fasting page, a weigh-in reminder opens the weight page. No hunting through the menu.

Stopping them

Untick them in the same card and save — it takes effect at once. You can also switch them all off in the phone's settings, and uninstalling the app stops that device by itself.

If your scale or watch already sends your weight to Apple Health (iPhone) or Health Connect (Android), Lamduan can bring it into your log instead of you typing it again. Mobile app only.

Connecting

1. Open the Weight page and find the Your phone's health app card
2. Press "Connect". The phone asks what Lamduan may read and write — turn them on and allow
3. Your past weights come in straight away. After that, press "Import again" whenever you like

What is read and written

• Read: weight and body-fat percentage only. Nothing else in your health app is touched
• Written back: one thing, the weight you record in Lamduan, so your other apps show the same number
• A day you filled in yourself is never overwritten. Yours always wins

Disconnecting

Withdraw permission any time in your phone's settings — iPhone: Settings > Health > Data Access & Devices > Lamduan · Android: Health Connect > App permissions. Weights already imported stay in your log and can be deleted like any other entry.

If you wear a watch when you exercise and it records workouts in Apple Health, Lamduan can bring them into your log and count the minutes in each heart-rate zone for you. iPhone app only for now.

Importing

1. Add your date of birth on your profile first. It is used to count zones for workouts Apple has no zones for (maximum heart rate estimated as 220 minus your age)
2. Open the Exercise page and find the Workouts from Apple Health card
3. Press "Import workouts". The first time, the phone asks to let Lamduan read workouts and heart rate — turn them on and allow
4. After that, new workouts come in by themselves whenever you open the app, or come back to it after 10 minutes or more away. Press the same button to fetch them straight away; workouts already imported are not added twice

Where the zones come from

• iOS 27 and later: the minutes in each zone that Apple worked out, in the zones set under Settings > Health, which is what your watch showed. The entry says "zone minutes as Apple worked them out"
• Workouts recorded before iOS 27: Apple has no zone data for them, so the app counts the zones itself from your heart rate — what share of your maximum (220 minus your age) each stretch was, as minutes in zones 1-5 from the table on the exercise page. Time below 50% counts as zone 1. These can differ a little from your watch, which uses its own formula

No duplicates of what you typed

• A session you logged yourself on the same day, starting within 10 minutes, is taken to be the same workout, and yours is kept
• An imported session can be edited like any other. Delete it and it will not be brought back

Disconnecting

Withdraw permission under Settings > Health > Data Access & Devices > Lamduan. Sessions already imported stay in your log and can be deleted.

Make the app ask for your face, fingerprint or device passcode before your log is shown — for when the phone is already unlocked and someone else picks it up.

Turning it on

1. Open Profile and find the 🔒 Lock the app on this phone card
2. Tick "Ask before opening the app". The phone asks you once, right away, and the lock only switches on if that works — so nobody locks themselves out

When it asks

• When you open the app
• When you come back after more than a minute away
• Not while you are using it — moving between pages never asks again

The lock belongs to this device only, not your account: turning it on on your phone does not lock a tablet. Lamduan never sees your face, fingerprint or passcode — those stay with the phone's own system.

Set the time you stop eating and start your fast, and the phone reminds you itself every day at that time — no internet needed, no server involved.

Setting it

1. Open Profile and find the ⏰ A reminder this phone sets itself card
2. Set Remind me at, then tick "Remind me to start a fast"

Tapping the reminder opens the Fasting page, ready to start.

Untick it to stop. The time you set is removed from the phone straight away.

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

• Your current level, your active-day count, and how long ago you joined
• How many more active days remain before the next level
• Which features your level can use (each marked ✅ or 🚫)
• The log-out button

What you can edit here

Anyone who registered before these fields existed can fill them in now. Enter them and press "Save details".

• The name you want to be called — how the site greets you; not the name you log in with, and changeable any time
• Gender — used only to match the forms to your body
• Date of birth — the site works out your age from it
• Height — in centimetres
• Email — this is what a password reset goes to, so it has to be an address you can still open

Consent, and deleting your account

At the bottom of the page is a card showing which version of the privacy policy you accepted, and when. If the policy changes in a way that matters, that card asks again rather than assuming. You can withdraw consent at any time: every tool still opens, but the site stops recording anything new. What was already recorded stays.

The same card holds Delete account permanently. It removes everything at once — weight, food, exercise and fasting — and none of it can be recovered, so download a backup from the export page first.

Reads the last 30 days from every module — food, training, fasting, water, supplements, weight — and looks at it against the goal you set.

Under 30 days of use, nothing is analysed

The first gate is time. The advice is read from a 30-day window, so somebody nine days into using Lamduan does not have one yet. It waits rather than reading nine days and presenting the result in the same shape as a reading of thirty.

Counted from the first day anything at all was recorded, not from the day the account was made: an account opened in March and first used in August has been in use since August.

If the data is thin, it does not analyse

This is the most important property of the feature. Every rule declares which facts it needs and the minimum days behind each. A rule that falls short says nothing at all — not a hedged version, because a hedged reading still gets acted on.

And if the basic data is not there, nothing is analysed: instead it reports what is missing and how many more days it needs. A bare "not enough data" reads like a broken feature; a checklist with day counts reads like an instruction.

Past advice is kept

The day strip at the top of the page walks back through earlier advice. Lamduan keeps 90 days of it, so when you change something you can see what you were told before you changed it.

What is kept is what was actually shown, not a recalculation: recomputing an old day would run the rules as they stand now and produce a reading you were never given. Only the days you opened Lamduan have a report — a day you did not is reported as having none rather than invented afterwards.

Why the day count matters as much as the number

An average of 3 days looks exactly like an average of 30 by the time it reaches a rule. So every number carries the count of days actually behind it, and all of them are visible in the "what this was read from" panel at the foot of the page.

The more tools you log, the wider the view

The advice does not look at one thing at a time; it reads across the tools. A month of flat weight means something different for somebody who hit their food target every day than for somebody who logged no meals at all — and late nights can only be set beside a weight swing when both sides were written down.

To get sharper advice you do not have to fill in everything every day. Logging the tools that bear on your goal, consistently, is worth more than logging everything every other day.

This module is deliberately in two halves. Your regimen is what you take — set once, and it stays. The daily tick is what you actually took that day. Collapse the two into one and you must choose between re-entering your whole regimen every day and never knowing which day you missed.

The six answers

Every supplement here answers the same six questions: what it is, what it helps with, what it does to hormones, how it relates to fat loss, how it relates to sleep, and its other health effects.

Every answer carries an evidence badge, because "helps with sleep" and "helps with sleep, measured once in fifteen people by the research team of the company that sells it" are not the same sentence and must not look the same.

• Strong evidence — multiple human trials, pooled, pointing the same way
• Moderate — human trials exist, but small or not fully agreeing
• Weak — limited or low-quality human data
• No human data — animal or mechanistic work only

Where the marketing does not match the research, it says so rather than going quiet: BCAA cannot build muscle on its own, oral GABA does not reach the brain, and the viral apple cider vinegar trial claiming 8 kg has been formally retracted.

What it warns about

The checks run against your own regimen, not as a general list to read. There are three kinds.

• Dose over the ceiling — summed across every slot, and it names who set the number and what it is based on, because a ceiling set on skin flushing and one set on liver toxicity should not read alike
• Items that clash with each other — split between pairs that merely compete for absorption, which spacing fixes, and pairs that must not be combined at all, where spacing does not help. Absorption pairs only fire if you have actually put them in the same slot
• Items that clash with medicines — the app does not know what you take, so it names which items have a history of interacting and leaves the judgement to your pharmacist

Health writing drawn from the research, stating the strength of the evidence every time — the same principle as the supplement module. No account needed to read.

Finding an article

Open "Knowledge base" from the menu, or go to /knowledge/. Every article is there as a card with its illustration, title, a one-line description and how long it takes to read. Tap a card to open it.

What is on an article page

• Short answer — a box at the very top giving the answer in two or three lines. If that is all you have time for, that is enough.
• Contents — the article's headings; tap one to jump straight there instead of scrolling.
• Reading time and last updated, under the title. Where something substantial changed, a note says so.
• "Try it on your own numbers" — a button at the end that opens the tool the article is about. Finish the fasting article and the fasting page is one tap away.
• Read next — other articles on the same topic.

How far to trust it

Every article is written from the research available at the time, and says inside the text how strong the evidence for each claim is. A single study and forty years of trials are not the same thing, and writing as though they were is a way of misleading people.

Which tools you can use depends on your level. Early levels might get only the weight log, with exercise and fasting unlocking as the level goes up.

Your own list is on the profile page: every feature, marked ✅ where your level can use it and 🚫 where it cannot, plus how many more active days remain before the next level.

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. Muscle mass from a BIA scale is optional too. Some scales report kilograms and some report a percentage — pick the matching unit in the box beside it rather than converting the number yourself
5. Members who set their gender to "Female" also get an optional cycle day field
6. Been to the toilet today? has three answers: yes 💩, not yet 🚫, or not said —
7. Press "Save"

Measurements and tape body fat

Enter your neck and waist in centimetres — plus hip, for members whose profile says female — and the site estimates your body fat with the US Navy formula, no special equipment needed. Once a week is plenty. There is a sketch of where to put the tape under the fields.

The "Calculated numbers" card

Four figures nobody types in:

• BMI — weight against height
• BMR — what your body burns lying still all day
• TDEE — BMR multiplied by the activity level you pick in the same card, from "desk job" up to "physical job or twice-daily training". Choosing one saves it straight away; there is no button
• % Body Fat (US Navy) — from the measurements you entered

What the system works out from the entries

• 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. Type the food into the search box — it searches from the first character you type, in Thai or in English. Over 1,000 entries, grouped into grains, meat and seafood, eggs and dairy, nuts and fats, vegetables, fruit, Thai dishes, Thai desserts and drinks (with JavaScript off it falls back to the old drop-down list, which still works)
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

How the calories are worked out

When an item comes from a reference table, the calories are the source's own figure and are not recalculated here. The 4/4/9 rule counts fibre as if it were sugar and cannot see alcohol at all, so it does not reproduce what the tables publish: USDA gives broccoli 34 where 4/4/9 gives 41, almonds 579 where it gives 620, and beer 43 where it gives 16, because nearly all of a beer's energy is ethanol and there is no field for it. Macros you type yourself, or edit after the calculator fills them in, fall back to Atwater — carbs 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g — which is the best three numbers can do. 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

🍺 The alcohol card

Below the meal form is a card asking whether you drank any alcohol today. Two answers: 🚫 No, or 🍻 Yes. Answer yes and it asks what kind — more than one is fine: 🥃 spirits, 🍺 beer, 🍷 wine, 🍸 cocktail — then press "Save". "Clear" removes that day's answer if you change your mind.

• Only whether and what is recorded, never how much. It does not ask how many glasses.
• A 30-day summary appears once three days have been answered: how many days you answered, how many involved alcohol, the percentage, and a count per kind.
• Leaving it blank is fine. Not answering is not the same as answering no, and the two are stored separately, so a day you forgot is never counted as a dry day.

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