PERFORMANCE NUTRITION
Athlete Nutrition Calculator Daily fuel targets and a meal plan for training, competition, recovery, and rest.
Athlete presets 195 lb · strength 180 lb · game day 145 lb · female athlete
Methodology BMR combines 70% Katch-McArdle with 30% Mifflin-St Jeor. Training and day type adjust estimated expenditure and your selected surplus. Protein uses total body weight. Carbohydrates fill the remaining calories after protein and fat, with an 80g floor.
Meals use day-specific macro allocations. Generated menus scale sample portions, so planned food totals may differ from targets.
Day type Training Game day Active recovery Rest
Estimated daily energy 3,542 kcal / day BMR 1,970 · TDEE 3,191 · Day-adjusted surplus +350
Protein 218g 872 kcal
Carbohydrates 447g 1788 kcal
Fat 98g 882 kcal
Water estimate 4.5 L / 151 oz
Source-model sodium* 4,500 mg
Source-model creatine* 6 g
*Model outputs, not individual recommendations. Sodium needs and supplement suitability require professional review.
03 / Daily meal plan Carbohydrates are weighted around pre- and post-training meals.
Meals per day 3 4 5 6
Planned food / daily target 0 / 3,542 kcal 0 / 218g protein · 0 / 447g carbs · 0 / 98g fat
AM IGNITION Morning Protein & Glycogen Load Target: 55g protein · 98g carbs · 29g fat
Grilled Chicken Breast (6 oz) Top Sirloin Steak (6 oz) 93/7 Lean Ground Beef/Bison (5 oz) Wild Atlantic Salmon (6 oz) Whey Isolate Shake (1.5 Scoops) 3 Whole Eggs + 150g Liquid Egg Whites 0% Non-Fat Greek Yogurt (1.5 Cups) Cooked Jasmine White Rice (250g) Rolled Oats (80g Dry) Baked Sweet Potato (250g) Cream of Rice Pre/Post-Lift (75g Dry) Artisan Sourdough Bagel + Raw Honey Large Banana + 1 Cup Blueberries Intra-Lift / Game Cyclic Dextrin + Electrolytes (45g) Hass Avocado (100g / Half Large) Natural Almond / Peanut Butter (2 Tbsp) Extra Virgin Olive Oil (1 Tbsp) Raw Almonds & 85% Dark Chocolate (35g) Planned: 0 kcal · 0g P · 0g C · 0g F
PRE-LIFT (-90 MIN) Pre-Lift Compound Fuel Target: 55g protein · 134g carbs · 15g fat
Grilled Chicken Breast (6 oz) Top Sirloin Steak (6 oz) 93/7 Lean Ground Beef/Bison (5 oz) Wild Atlantic Salmon (6 oz) Whey Isolate Shake (1.5 Scoops) 3 Whole Eggs + 150g Liquid Egg Whites 0% Non-Fat Greek Yogurt (1.5 Cups) Cooked Jasmine White Rice (250g) Rolled Oats (80g Dry) Baked Sweet Potato (250g) Cream of Rice Pre/Post-Lift (75g Dry) Artisan Sourdough Bagel + Raw Honey Large Banana + 1 Cup Blueberries Intra-Lift / Game Cyclic Dextrin + Electrolytes (45g) Hass Avocado (100g / Half Large) Natural Almond / Peanut Butter (2 Tbsp) Extra Virgin Olive Oil (1 Tbsp) Raw Almonds & 85% Dark Chocolate (35g) Planned: 0 kcal · 0g P · 0g C · 0g F
POST-LIFT WINDOW Post-Lift Anabolic Reload Target: 59g protein · 148g carbs · 15g fat
Grilled Chicken Breast (6 oz) Top Sirloin Steak (6 oz) 93/7 Lean Ground Beef/Bison (5 oz) Wild Atlantic Salmon (6 oz) Whey Isolate Shake (1.5 Scoops) 3 Whole Eggs + 150g Liquid Egg Whites 0% Non-Fat Greek Yogurt (1.5 Cups) Cooked Jasmine White Rice (250g) Rolled Oats (80g Dry) Baked Sweet Potato (250g) Cream of Rice Pre/Post-Lift (75g Dry) Artisan Sourdough Bagel + Raw Honey Large Banana + 1 Cup Blueberries Intra-Lift / Game Cyclic Dextrin + Electrolytes (45g) Hass Avocado (100g / Half Large) Natural Almond / Peanut Butter (2 Tbsp) Extra Virgin Olive Oil (1 Tbsp) Raw Almonds & 85% Dark Chocolate (35g) Planned: 0 kcal · 0g P · 0g C · 0g F
OVERNIGHT REPAIR Nighttime Muscle Synthesis Target: 50g protein · 67g carbs · 39g fat
Grilled Chicken Breast (6 oz) Top Sirloin Steak (6 oz) 93/7 Lean Ground Beef/Bison (5 oz) Wild Atlantic Salmon (6 oz) Whey Isolate Shake (1.5 Scoops) 3 Whole Eggs + 150g Liquid Egg Whites 0% Non-Fat Greek Yogurt (1.5 Cups) Cooked Jasmine White Rice (250g) Rolled Oats (80g Dry) Baked Sweet Potato (250g) Cream of Rice Pre/Post-Lift (75g Dry) Artisan Sourdough Bagel + Raw Honey Large Banana + 1 Cup Blueberries Intra-Lift / Game Cyclic Dextrin + Electrolytes (45g) Hass Avocado (100g / Half Large) Natural Almond / Peanut Butter (2 Tbsp) Extra Virgin Olive Oil (1 Tbsp) Raw Almonds & 85% Dark Chocolate (35g) Planned: 0 kcal · 0g P · 0g C · 0g F
Educational estimates only, not medical advice or an individualized nutrition prescription. Body-fat estimates, training demands, and food preparation affect accuracy. Consult a qualified sports dietitian, particularly for athletes under 18, medical conditions, or a history of disordered eating.
Hydration and sodium needs vary with sweat loss and conditions. Discuss creatine and other supplements with a qualified clinician. Sample menus do not account for allergies or dietary restrictions.
FLXPOD Daily Nutrition Plan
FLXPOD | ATHLETE NUTRITION PLAN
https://flxpod.com/resources/nutrition-calculator
Training · male · 190.0 lb
Height: 183 cm · Age: 26 · Body fat: 12%
Training: 3 days / week · Goal: Lean mass gain
ESTIMATED DAILY TARGETS
3542 kcal · Protein 218g · Carbs 447g · Fat 98g
BMR 1970 kcal · TDEE 3191 kcal
Water 4.5 L · Source-model sodium 4500mg · Creatine 6g
AM IGNITION | Meal 1 // Morning Protein & Glycogen Load
No foods planned
PRE-LIFT (-90 MIN) | Meal 2 // Pre-Lift Compound Fuel
No foods planned
POST-LIFT WINDOW | Meal 3 // Post-Lift Anabolic Reload
No foods planned
OVERNIGHT REPAIR | Meal 4 // Nighttime Muscle Synthesis
No foods planned
PLANNED TOTAL: 0 kcal · 0g P · 0g C · 0g F
Educational estimates, not individualized medical advice. Review with a qualified sports dietitian, particularly for under-18 athletes, medical conditions, sodium needs and supplements. 