Nutrition
Your daily numbers, in plain figures.
Training is only half of it. Put your details in and you'll get calories, protein, carbs, fat, fibre and water for the week you're actually living.
13 to 100.
50 to 700.
48 to 90.
Goal
Fill in your numbers above to see your daily targets.
Questions
Before you use these
- How accurate are these numbers?
- They're a starting estimate from the Mifflin-St Jeor equation and your activity level. Real bodies vary. Use them for two weeks, watch what actually happens, then adjust.
- I work nights. Does any of this apply?
- Yes, with one change: think in 24-hour totals rather than breakfast-lunch-dinner. Anchor protein to your training and your longest awake block, not to the clock.
- Do I need to eat this much protein?
- For conditioning and self defense work, protein protects the muscle you're building and speeds recovery. If the number looks large, get closer to it gradually rather than overhauling everything at once.
- Is this a diet?
- No. It's fuel for the training. There's no meal plan here to abandon and no food to feel guilty about — the point is understanding your own body's needs.