Diet & Nutrition

Daily Protein Target

Evidence-based protein goals by activity and objective.

Weight

Goal Sedentary — RDA (0.8 g/kg) General fitness / active (1.2 g/kg) Endurance athlete (1.4 g/kg) Strength / hypertrophy (1.8 g/kg) Weight loss — preserve lean mass (2.0 g/kg) Older adult — PROT-AGE (1.2 g/kg)

Source: Jäger et al., ISSN position stand on protein and exercise, JISSN 2017; Bauer et al., PROT-AGE, JAMDA 2013.

Full explanation & reference ranges →

Daily Water Target

General fluid target from body weight.

Weight

Source: Sawka et al., ACSM Position Stand on Exercise and Fluid Replacement, MSSE 2007.

Full explanation & reference ranges →

Daily Fibre Target

Based on your daily energy intake.

Daily energy target

Source: Dietary Guidelines for Americans, 2020–2025.

Full explanation & reference ranges →

Macronutrient Split

Protein, carbs, and fat in grams for your calorie goal.

Daily energy target

Weight

Phase Cut Maintain Bulk

Source: ISSN protein guidance + IOM Acceptable Macronutrient Distribution Ranges.

Full explanation & reference ranges →

Daily Caffeine Limit

Safe ceiling by age, weight, and pregnancy status.

Age years

Weight

Currently pregnant

Sources: FDA; EFSA 2015; ACOG Committee Opinion 462; AAP 2011.

Full explanation & reference ranges →

Sodium Target

Tightens automatically if your blood pressure suggests hypertension.

Systolic BP mmHg

Diastolic BP mmHg

On BP medication

Sources: USDA Dietary Guidelines 2020–2025; AHA; ACC/AHA 2017.

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Calorie Deficit / Surplus

Daily energy change needed to hit a goal weight in a chosen timeframe.

Weight

Goal weight

Weeks

Source: Wishnofsky M. Am J Clin Nutr 1958 (1 kg fat ≈ 7,700 kcal); safe-rate thresholds adapted from Helms et al., JISSN 2014.

Full explanation & reference ranges →