YOUR NUTRITION PLAN
Fill in your details below and we'll calculate your personalised calorie and macro targets.
Client Details
Without body fat %, BMR is averaged from Harris-Benedict & Mifflin-St Jeor only. That's perfectly accurate.
Activity Level
Goal
Macro Split
Training Day
+10% TDEE · +500ml hydration
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FOOD GUIDE
Quality whole foods are the foundation of performance. The closer to nature, the better your body responds.
Protein
4 kcal per gram
Animal Sources
Chicken breast (cooked)31g per 100g
Salmon (grilled)25g per 100g
Lean beef mince (5% fat)26g per 100g
Tuna (in spring water)25g per 100g
Turkey breast30g per 100g
Whole eggs13g per 100g
Egg whites11g per 100g
Dairy & Supplements
Greek yoghurt (0%)10g per 100g
Cottage cheese11g per 100g
Whey protein powder~25g per scoop
Skyr / Icelandic yoghurt11g per 100g
Carbohydrates
4 kcal per gram
Slow-Release (Preferred)
Oats (rolled)66g per 100g
Brown rice (cooked)23g per 100g
Sweet potato (baked)20g per 100g
Quinoa (cooked)21g per 100g
Wholegrain bread41g per 100g
Lentils (cooked)20g per 100g
Fast-Release (Post-Workout)
Basmati rice (cooked)25g per 100g
White potato (baked)17g per 100g
Banana23g per 100g
Rice cakes78g per 100g
Fruit (mixed)10–15g per 100g
Fats
9 kcal per gram
Unsaturated (Priority)
Avocado15g per 100g
Extra virgin olive oil100g per 100ml
Almonds (raw)49g per 100g
Walnuts65g per 100g
Nut butter (natural)50g per 100g
Mixed seeds (chia, flax)30–40g per 100g
Omega-3 Sources
Salmon / mackerel13g per 100g
Sardines (in olive oil)11g per 100g
Egg yolks27g per 100g
Occasional Treats
Dark chocolate (70%+)42g per 100g
Coconut oil100g per 100ml
Hydration
Target: 35ml per kg bodyweight
Primary Sources
Water0 kcal — always first choice
Sparkling water0 kcal — great alternative
Green tea0 kcal — antioxidant boost
Herbal teas0 kcal — good pre-bed option
Around Training
Electrolyte drinks (low sugar)5–20 kcal
Coconut water19 kcal per 100ml
Milk (skimmed)35 kcal per 100ml
High Water Content Foods
Cucumber96% water
Watermelon92% water
Strawberries91% water
Courgette / spinach94–95% water
Macro Calorie Reference
Protein
4
kcal per gram
Builds & repairs muscle
Carbohydrates
4
kcal per gram
Primary fuel source
Fats
9
kcal per gram
Hormones & joint health