Nutrition Desk
Fuel the work
A working day of eating built around 198 g of protein and 2,742 kcal, four feeding windows and a supplement shelf sorted by what the evidence actually supports.
Protein
198 g
792 kcal · 34%
Carbohydrate
312 g
1248 kcal · 44%
Fat
78 g
702 kcal · 22%
Start here
Your numbers, not someone else's
Set your body weight, activity level and goal. The calculator returns calories, protein, carbohydrate and fat targets you can take straight to the supermarket.
Your numbers
Training load
Goal
Daily target
BMR 1,800 kcal · maintenance 2,790 kcal
Split across four meals
Breakfast
47g
protein
Lunch
57g
protein
Snack
28g
protein
Dinner
57g
protein
Mifflin-St Jeor equation with a goal adjustment of -20%. Estimates are a starting point: adjust by 150 kcal after two weeks of tracking a rolling seven-day average.
Daily split
The 86 kg target
Our reference lifter: 86 kg, four sessions a week, recomposition goal. The donut shows calorie share; the bars show the grams behind it.
- Hit total daily protein first — 1.6 to 2.2 g per kilo of body weight, spread across four feeds.
- Put carbohydrate around training, then fill the rest of the plate with vegetables and fibre.
- Keep fat at roughly a quarter of calories; it is a floor for hormones, not a target to chase.
- Weigh yourself weekly, not daily. Adjust calories by 150 at a time and wait two weeks before judging.
34% of calories · 792 kcal
44% of calories · 1248 kcal
22% of calories · 702 kcal
Meal architecture
Four feeds, 198 g of protein
Protein is split to keep each feed above the roughly 0.4 g/kg threshold that maximises muscle protein synthesis. Nothing here takes more than twenty minutes to make.
Greek yoghurt, oats and berries
400 g of 0% Greek yoghurt, 60 g oats, 150 g frozen berries and a spoon of honey. Fast, cold and it travels if the morning gets away from you.
44 g
Protein
174 kcal
From protein
Chicken, rice and big salad
200 g grilled chicken thigh, 250 g cooked rice, a bag of leaves, tomato, cucumber, olive oil and lemon. The workhorse meal of the whole plan.
59 g
Protein
238 kcal
From protein
Whey shake and a banana
One scoop of whey in water plus a banana and a handful of almonds. Placed deliberately before the evening session, not after it.
36 g
Protein
143 kcal
From protein
Salmon, potatoes and greens
220 g salmon fillet, 350 g roasted potatoes, broccoli and a yoghurt-dill sauce. Slow-digesting protein to cover the overnight repair window.
59 g
Protein
238 kcal
From protein
The evidence table
Supplement evidence tiers
Three tiers, sorted by the strength of the human trial data — not by what a label claims. If it lives in the bottom tier, the money is better spent on food.
| Supplement | Typical dose | What the evidence says |
|---|---|---|
| Creatine monohydrate | 3–5 g daily | The most studied sports supplement in existence. Improves strength and lean mass across dozens of meta-analyses; no loading phase required. |
| Protein powder | 20–40 g per serve | Not magic, just convenient. It reliably closes the gap between the protein you eat and the 1.6–2.2 g/kg you should be hitting. |
| Caffeine | 3–6 mg/kg, 45 min pre | Small but consistent gains in output and perceived effort. Skip it after 2pm if sleep is a priority — it is a performance drug with a cost. |
| Vitamin D3 | 1,000–2,000 IU daily | Worth taking if blood work shows you are low, which most indoor-training men in northern latitudes are through winter. |
From the desk
Nutrition reporting
The Protein Number That Actually Matters
New pooled analysis of 49 trials lands on a target most men still undershoot — and explains exactly where the ceiling is.
90-Minute Sunday Meal Prep for a 200 g Protein Day
Four containers, one sheet pan, zero sad chicken. A repeatable system that survives a real work week.
Creatine: The Whole Story in One Read
The most studied supplement in sport, still the most misunderstood. Doses, timing, myths and who should skip it.
Caffeine: Dose, Timing and the Crash Nobody Plans For
Three to six milligrams per kilogram, 45 minutes out. Everything after that is personal tolerance and cortisol management.
The Anabolic Window Is Wider Than You Were Told
New tracking data shows the 30-minute rule is closer to a 24-hour rule. What that changes about your shake habit.
What a CGM Taught Me About My Own Breakfast
Two weeks, one glucose monitor, and a hard look at the “healthy” cereal that was spiking him to 180 mg/dL every morning.
Pair the plate with the programme
These targets are built for the intermediate four-day rotation. Run them together and the numbers in the gym move.