Calories
3,181kcal
+11
vs 3,170
Protein
282g
+2
vs 280g
Carbs
401g
+1
vs 400g (high)
Nutrition Performance
30-Day Nutrition Score
30 Day Overview
Good > 80%
30
Fair 60% – 79%
0
Poor < 60%
0
Your Trends
Calories Consumed
3,181
kcal
Target 3,170 kcal
On track
Protein
282
g
Target 280g
On track
Carbohydrates
401
g
Target 400g
On track
Total Fat
51
g
Target 50g
On track
Fiber
37.0
g
Target 26 – 34g
Above
Sodium
3,848
mg
Target 3,500 – 4,500mg
In range
Potassium
5,937
mg
Target 3,800mg
Above
Water
66
oz
Target 120 oz
Below
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.