Your training nutrition plan
Daily calories, protein, carbs and fat for your goal, worked out in order from your body, your training and the published formulas behind each step.
Result
Daily calories
2,259kcal/day
Maintenance 2,759 kcal − 500
Each day
Protein (28%)
160 g
2 g/kg; range 144–176 g
Carbs (36%)
202 g
Fat (36%)
90 g
Per meal, across 4 meals: 40 g protein, 51 g carbs, 22 g fat.
Your week, 4 training days
Training day
2,726kcal
Rest day
1,636kcal
Optional: the same weekly total, eaten more on training days. The daily figure above works too.