Calories
--kcal
--
vs 2,770
Protein
--g
--
vs 280g
Carbs
--g
--
vs 300g
Nutrition Performance
30-Day Nutrition Score
30 Day Overview
Good > 80%
29
Fair 60% – 79%
0
Poor < 60%
0
Your Trends
Calories Consumed
--
kcal
Target 2,770 kcal
No data
Protein
--
g
Target 280g
No data
Carbohydrates
--
g
Target 300g
No data
Total Fat
--
g
Target 50g
No data
Fiber
--
g
Target 26 – 34g
No data
Sodium
--
mg
Target 3,500 – 4,500mg
No data
Potassium
--
mg
Target 3,800mg
No data
Water
--
oz
Target 120 oz
No data
Explore More
5/2 Carb Cycling
Your plan uses a 5/2 carb cycle: Tuesday and Wednesday are high-carb days
(400g carbs, 3170 kcal) to fuel training, while the other five days
are standard (300g carbs, 2770 kcal). This approach supports muscle
glycogen replenishment while keeping overall intake controlled.
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.