Calories
2,932kcal
-27
vs 2,960
Protein
277g
-2
vs 280g
Carbs
330g
+5
vs 325g (low)
Nutrition Performance
30-Day Nutrition Score
30 Day Overview
Good > 80%
29
Fair 60% – 79%
0
Poor < 60%
0
Your Trends
Calories Consumed
2,932
kcal
Target 2,960 kcal
On track
Protein
277
g
Target 280g
On track
Carbohydrates
330
g
Target 325g
On track
Total Fat
57
g
Target 60g
Above
Fiber
35.8
g
Target 26 – 34g
Above
Sodium
3,424
mg
Target 3,500 – 4,500mg
Below
Potassium
3,236
mg
Target 3,800mg
On track
Water
104
oz
Target 120 oz
On track
Explore More
4 High / 3 Low Carb Split
Four high days (425g carbs, 3,360 kcal) and three low days
(325g carbs, 2,960 kcal) per week — about 3,189 kcal/day on average.
High days usually land on training days, but the split is the rule, not
the alignment: swapping which days carry the carbs is fine as long as
the week comes out 4/3. Replaced a 4 high / 2 low cycle with a
double-carb refeed, which was less balanced for bodyweight progression.
Protein Timing
Hitting 280g of protein daily is your anchor macro. Distributing protein evenly
across 4-5 meals (50-70g each) maximizes muscle protein synthesis. Prioritize
high-quality sources like chicken, fish, eggs, and whey around training windows.
Micronutrient Targets
Fiber (26-34g) supports gut health and satiety. Sodium (3,500-4,500mg) is set
higher than population guidelines to account for training sweat losses and
a whole-food diet. Track water intake manually to complete the picture.