Nutrition Guide
Macros, meal planning, and dietary strategies to fuel your goals
Macronutrients
Protein
Essential for muscle repair and growth. Keeps you full longer.
Recommended: 0.7-1.0g per pound of body weight for active individuals
Sources: Chicken breast, Salmon, Greek yogurt, Eggs, Lean beef, Tofu, Lentils, Whey protein
Carbohydrates
Primary fuel for high-intensity exercise. Supports recovery.
Recommended: 1.5-3.0g per pound of body weight depending on activity level
Sources: Rice, Oats, Sweet potatoes, Quinoa, Fruits, Whole grain bread, Pasta
Fat
Supports hormone production, nutrient absorption, and brain health.
Recommended: 0.3-0.5g per pound of body weight
Sources: Olive oil, Avocado, Nuts, Salmon, Eggs, Dark chocolate, Chia seeds
Meal Plans
Fat Loss (1,500-1,800 cal)
Moderate calorie deficit with high protein to preserve muscle mass.
Muscle Gain (2,500-3,200 cal)
Calorie surplus with high protein and carbs to fuel growth and recovery.
Maintenance (2,000-2,400 cal)
Balanced intake to maintain weight while supporting training.