No. 01Nutrition
Your daily targetson a napkin
Protein at every meal, carbs around the hard sessions, water before you're thirsty, and enough food to recover from what we just did. Start with your own numbers.
Your daily targets
Fill in your numbers above to see your daily targets.
No. 02Questions
About these numbers
- Where do these numbers come from?
- Mifflin-St Jeor for your resting burn, multiplied by your activity, then adjusted 15 to 20 percent up or down for your goal. Protein is set per kilogram of bodyweight, fat at roughly a quarter of calories, and carbs fill the rest.
- Is this a meal plan?
- No. It's a starting point and a sample day so you can see what the numbers look like on a plate. Nothing is banned and no supplements are pushed. If a rule can't survive a Saturday, it isn't worth giving you.
- What if I train hard some days and not others?
- Pick the activity level that matches the week you actually had, not the week you planned. Then put more of your carbs around the sessions where you work hardest.
- Should I check with a doctor?
- Yes, if you have a medical condition, take medication, or have been told to follow a specific diet. This calculator is general guidance, not medical advice.