Free habit surface

Daily habit & routine tracker

Track core daily behaviors for nutrition, movement, hydration, and recovery. Build consistency with real-time streak tracking and local progress storage.

Free, no account needed. All check-in data stays locally on your device.

Current Streak

—days

Consecutive active check-ins

Today's Progress

—(0%)

Active Check-ins

—total days

Saved locally on your device

Daily Habit Focus

Tuesday Focus: Protein Distribution

Distribute your total daily protein across 3 to 4 distinct feeding windows to maximize muscle protein synthesis.

Today's Habit Checklist

Hit daily protein target (0.7–1.0g per lb target weight)

Complete planned workout or 30+ min active movement

Reach daily hydration floor (80–120 oz water)

Protect 7–8 hour sleep and recovery window

Eat at least 2 whole-food, protein-first meals

0 of 5 habits checked today.

Want these results emailed + weekly insights on training and recomposition?

Why daily habit tracking works

Body recomposition outcomes depend on consistent execution of foundational behaviors. Tracking core daily habits — such as hitting your protein target, completing planned movement, reaching hydration goals, and protecting recovery windows — provides immediate visual feedback.

Pair this habit surface with our free macro calculator and perfect day meal builder to establish precise intake targets for your goals.

FAQ

Quick questions

How is my progress saved in the daily habit tracker?

Your daily habit check-ins and streaks are saved directly in your web browser's local storage. No account, registration, or server sync is required.

How is the daily streak calculated?

Your current streak represents consecutive calendar days with at least one completed habit. If you miss a day, the active streak resets while your total active check-in count remains preserved.

Can I add my own custom daily habits?

Yes. Use the inline 'Add your own daily habit' form to create custom daily goals. Custom habits persist across visits on your device.

Why focus on daily habits over weekly targets?

Long-term body recomposition is built on repeatable daily behaviors. Daily tracking builds consistency across key inputs like protein intake, movement, hydration, and sleep.

Frequently asked questions

How is my progress saved in the daily habit tracker?: Your daily habit check-ins and streaks are saved directly in your web browser's local storage. No account, registration, or server sync is required.
How is the daily streak calculated?: Your current streak represents consecutive calendar days with at least one completed habit. If you miss a day, the active streak resets while your total active check-in count remains preserved.
Can I add my own custom daily habits?: Yes. Use the inline 'Add your own daily habit' form to create custom daily goals. Custom habits persist across visits on your device.
Why focus on daily habits over weekly targets?: Long-term body recomposition is built on repeatable daily behaviors. Daily tracking builds consistency across key inputs like protein intake, movement, hydration, and sleep.