NUTRITION | Ten Ten Training

NUTRITION

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Welcome to the Nutrition Page, here you will find:

Nutritional Guidance
Meal Plan Examples
Calorie & Protein Calculator

For more nutritional guidance CLICK HERE and get access to Online Plans & Online Training with ongoing support.

NUTRITION & HYDRATION GUIDE

DIETING BASICS: When trying to lose weight, shred only fat or bulk up, there are a few simple yet fundamental formulas to follow alongside a healthy balanced diet before resorting to specific diets.

Lose Weight (not just fat): To lose weight we must be in a calorie deficit, which means consuming fewer calories than we burn.
Burn Fat: To get rid of body fat we must be in a calorie deficit and also eat an adequate amount of protein (upwards of 0.8g of protein for every lbs/pound of body weight.
Build Muscle (maybe some fat): Being in a calorie surplus of no more than 500cals (up to 500cals more than maintenance calories,
exceeding this may cause excessive fat gain and lead to unwanted results) makes building muscle easier but isn't essential, just ensure you eat at least 0.8g of protein per lbs/pound of body weight and strength train twice a week or more (it isn't recommended to strength train too often without a methodical approach as this may impact muscle recovery and gains negatively)
Build Muscle & Burn Fat: Staying in a slight calorie deficit (no more than 500cals), eating at least 1g of protein per lbs/pound of body weight and resistance/strength training at least twice a week (limit your workouts to avoid overtraining and losing muscle gains).
NOTE: Aiming to meet the Dietary Reference Values (DRV) for micronutrients (vitamins and minerals) is crucial for overall health and well-being. These micronutrients play essential roles in supporting various bodily functions, including metabolism, immune function, energy production, and muscle health. Meeting DRV ensures optimal nutrition, which is vital for achieving and maintaining fitness goals, including fat loss and muscle building. Websites like www.nutritionvalue.orgcan be used to calculate whether your diet meets the DRV, alternatively...

CLICK HERE AND MESSAGE FOR A CUSTOMIZED MEAL PLAN WITH GUIDANCE TAILORED TO YOU AND YOUR GOALS

BALANCED DIET: Aim for a balanced diet that includes a combination of macronutrients and essential micronutrients – carbohydrates, protein, and healthy fats. These macronutrients play essential roles in providing energy and supporting muscle recovery and overall health.

Carbohydrates: Include complex carbohydrates such as whole grains, fruits, and vegetables in your meals. These provide sustained energy by gradually releasing glucose into your bloodstream, preventing energy crashes.
Protein: Incorporate lean protein sources like chicken, fish, lean beef, tofu, and legumes. Protein is crucial for muscle repair and growth. Including a variety of protein sources ensures you get a wide range of essential amino acids.
Fats: Don't shy away from healthy fats found in avocados, nuts, seeds, and olive oil. These fats are essential for various bodily functions, including hormone production, brain health, and the absorption of fat-soluble vitamins.
Micronutrients: Include a variety of vitamins and minerals to support overall health and well-being. These essential nutrients play crucial roles in various bodily functions, including immune system support, enzyme production, and regulating fluid balance. These micronutrients are found in nutrient-dense foods like fruits, vegetables and more.

ALTERNATE DIETARY APPROACHES: While a balanced diet serves as an excellent foundation for overall health and fitness, it's important to acknowledge that various dietary approaches can also be viable options based on individual goals and preferences. Diets like the ketogenic diet, which emphasizes low-carb, high-fat intake, and other specialized plans such as the paleo, vegetarian, or vegan diets, all have their merits when properly executed. For example, the ketogenic diet can help with weight management and improved insulin sensitivity, while paleo emphasizes whole, unprocessed foods. Vegetarian and vegan diets provide opportunities for plant-based nutrition, often rich in fiber and antioxidants. These dietary approaches can align with your specific health objectives, but it's crucial to tailor them to your individual needs and ensure balanced nutrient intake.

HYDRATION: Adequate hydration is a fundamental aspect of maintaining overall health and plays a crucial role in supporting your diet and workouts.

Water: The foundation of good hydration is, of course, water. Staying well-hydrated helps your body function optimally. It aids in digestion, circulation, and the transportation of nutrients.
Electrolytes: During intense workouts, you may lose electrolytes (such as sodium, potassium, and magnesium) through sweat. Consider consuming beverages or foods that contain electrolytes, especially if you engage in intense physical activity. Sports drinks or coconut water are options to help replenish these vital minerals.
Post-Workout Hydration: After exercise, remember to rehydrate with water and electrolytes. Replenishing lost fluids is essential, and water remains the best choice for this purpose. Aim to drink water throughout the day, and post-workout, continue hydrating to support muscle recovery.
Listen to Your Body: Your body is an excellent indicator of your hydration status. Pay attention to thirst cues. If you're thirsty, drink.

POST-WORKOUT NUTRITION: After your workout, it's essential to refuel your body effectively. Consuming a combination of protein and carbohydrates within an hour after your workout can significantly aid in muscle recovery and replenishing glycogen stores.

Examples of Post-Workout Meals:

A protein shake with a banana: The protein supports muscle repair, and the banana provides a quick source of carbohydrates to replenish glycogen stores.
A turkey sandwich on whole-grain bread: Turkey is a lean source of protein, and the whole-grain bread supplies complex carbohydrates for sustained energy.

FRUITS & VEGETABLES: Fruits and vegetables should be the foundation of your diet. Aim to fill half of your plate with these nutrient-dense foods at each meal. They provide a wealth of essential vitamins, minerals, and dietary fiber, all of which are essential for overall health and well-being.

Variety Matters: A diverse selection of fruits and vegetables ensures you receive a broad spectrum of nutrients. Different colors indicate various phytonutrients, which contribute to different aspects of health.

LIMIT ADDED SUGARS & PROCESSED FOODS: To maintain steady energy levels and promote overall health, it's crucial to minimize the consumption of added sugars and heavily processed foods.

Added Sugars: Sugary drinks, candies, and excessive consumption of sweets can lead to energy crashes and contribute to chronic health issues such as obesity and diabetes. It's advisable to enjoy these in moderation.
Processed Foods: Heavily processed foods often contain high levels of unhealthy trans fats, excessive sodium, and artificial additives. Reducing your intake of these foods can help you maintain better overall health.

Incorporating these principles into your daily diet, including proper fluid intake, can lead to better energy levels, enhanced physical performance, and long-term health benefits. Remember that personalized nutritional guidance is valuable, and working with a registered dietitian can help tailor a plan to meet your specific goals and needs.

MEAL/DIET PLANS

Here you can find example meal plans accommodating various diet types, try them out and tell us which is your favourite in the Forums. For more meal/diet plans get a 10/10 Membership and check out the membership-exclusive 10/10 Nutrition Page.

A vegan diet excludes all animal products, including meat, dairy, and eggs, and relies on plant-based foods.

Vegan Meal Plan:

Breakfast:

Vegan tofu scramble with turmeric, spinach, and tomatoes
Whole-grain toast with avocado

Lunch:

Chickpea salad with mixed greens, cherry tomatoes, cucumber, and a tahini dressing
Quinoa salad with bell peppers and cucumber

Snack:

Sliced cucumber and red pepper with hummus
Almonds

Dinner:

Grilled portobello mushrooms with balsamic glaze
Steamed broccoli
Quinoa

Important Note:

Protein Sources: In a vegan diet, protein sources include legumes, tofu, tempeh, nuts, and plant-based protein products.
Nutritional Needs: Be mindful of your nutritional needs, including vitamin B12, iron, and calcium, which can be obtained from fortified foods or supplements.
Variety: Incorporate a wide variety of vegetables, fruits, grains, and legumes to ensure balanced nutrition.
Consult a Registered Dietitian: For personalized guidance on a vegan diet and to address specific nutritional concerns, consider consulting a registered dietitian.

Vegan diets can be rich in nutrients and are associated with several health benefits when well-balanced and properly planned.

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that can be effective for weight loss and managing blood sugar levels.

Keto Meal Plan:

Breakfast:

Scrambled eggs with spinach and avocado
Bulletproof coffee (coffee with MCT oil and butter)

Lunch:

Grilled salmon with a side of asparagus
A mixed greens salad with olive oil and vinegar

Snack:

Almonds and macadamia nuts

Dinner:

Baked chicken thighs with Brussels sprouts and bacon
A side of cauliflower mashed with butter

Important Note:

Limit Carbs: Ensure that your daily carbohydrate intake is typically less than 50 grams, with some individuals aiming for as low as 20-30 grams.
Track Macros: To maintain ketosis, aim for a macronutrient breakdown of about 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Consult a Healthcare Professional: The keto diet may not be suitable for everyone, and it's essential to consult with a healthcare professional before starting a new diet plan, especially if you have underlying health conditions.

Remember that the keto diet is high in fats and can be low in fiber, so consider taking a fiber supplement if needed to support digestion. Individual needs and goals can vary, so consulting with a registered dietitian or nutritionist can help create a personalized keto meal plan.

A vegetarian diet excludes meat and fish but includes dairy and plant-based foods.

Vegetarian Meal Plan:

Breakfast:

Greek yogurt with berries, honey, and granola
Whole-grain toast with avocado

Lunch:

Vegetarian chili with beans, tomatoes, and corn
Spinach salad with feta cheese and vinaigrette dressing

Snack:

Carrot and celery sticks with hummus
Almonds

Dinner:

Baked eggplant parmesan with marinara sauce
Steamed broccoli
Whole-grain pasta

Important Note:

Protein Sources: Vegetarian diets can lack some protein sources, so ensure you're getting enough from foods like tofu, legumes, beans, and dairy or plant-based milk alternatives.
Variety: Include a variety of fruits, vegetables, and whole grains to ensure you receive essential nutrients.
Consult a Registered Dietitian: For a balanced vegetarian diet tailored to your specific nutritional needs, consider consulting a registered dietitian.

Remember that vegetarian diets can be diverse, including lacto-vegetarian (includes dairy), ovo-vegetarian (includes eggs), or vegan (excludes all animal products). Your specific preferences and dietary restrictions may influence your vegetarian meal plan.

A high-protein meal plan tailored for muscle growth and recovery is designed to provide you with the necessary nutrients to support your fitness goals.

High-Protein Meal Plan:

Breakfast:

Scrambled Eggs: Cook 3-4 eggs with spinach and tomatoes for added nutrients and flavor.
Whole-Grain Toast: Have a slice of whole-grain toast with avocado for healthy fats.

Lunch:

Grilled Chicken Breast Salad: Grill a chicken breast and serve it over a bed of mixed greens with cherry tomatoes, cucumbers, and a vinaigrette dressing.

Snack:

Greek Yogurt: Enjoy a serving of Greek yogurt with a drizzle of honey and mixed berries for additional protein and antioxidants.

Post-Workout Snack:

Protein Shake: A protein shake made with whey protein, a banana, and almond milk is ideal for muscle recovery.

Dinner:

Baked Salmon: Bake a salmon fillet with lemon and herbs for a rich source of omega-3 fatty acids and protein.
Quinoa: Serve it alongside quinoa, which is a complete protein source and provides essential amino acids.
Steamed Broccoli: Include steamed broccoli as a side for added fiber and vitamins.

Evening Snack:

Cottage Cheese: A serving of cottage cheese is a slow-digesting protein that can promote muscle recovery overnight.
Almonds: Enjoy a small handful of almonds for healthy fats and extra protein.

This meal plan prioritizes lean sources of protein such as chicken, eggs, Greek yogurt, and salmon. It also includes a variety of vegetables and whole grains to provide essential nutrients, fiber, and healthy fats. Adjust portion sizes and total calorie intake to match your specific needs and fitness goals. Consulting with a registered dietitian or nutritionist can help you create a personalized meal plan that suits your individual requirements.

A Mediterranean diet is renowned for its heart-healthy focus on fresh, whole foods and good fats.

Mediterranean Meal Plan:

Breakfast:

Greek yogurt with honey and mixed berries
Whole-grain bread with olive oil and tomatoes

Lunch:

Grilled fish with a Greek salad (tomatoes, cucumber, feta, olives)
Quinoa or couscous

Snack:

Hummus with sliced cucumbers and whole-grain pita

Dinner:

Grilled chicken or lamb with roasted vegetables (zucchini, eggplant, peppers)
Tzatziki sauce

Hydration:

Water: Stay well-hydrated by drinking water throughout the day.
Herbal Tea: Consider enjoying herbal teas as a caffeine-free option.
Red Wine (in moderation): If you consume alcohol, a small glass of red wine can be enjoyed with dinner.

Important Notes:

Olive Oil: Extra virgin olive oil is a staple and primary source of fat in this diet.
Lean Protein: Fish and poultry are preferred over red meat, and plant-based proteins like legumes and nuts are frequently included.
Whole Grains: Embrace whole grains like whole-grain bread, quinoa, and brown rice.
Fresh Produce: Fruits and vegetables are essential components of every meal.
Moderate Dairy: Incorporate dairy, especially yogurt and cheese, in moderation.
Flavor with Herbs: Mediterranean dishes are seasoned with herbs like oregano, rosemary, and basil for added flavor.

A Mediterranean diet is not only delicious but also associated with numerous health benefits, including heart health, weight management, and reduced risk of chronic diseases. It's a lifestyle approach to eating that emphasizes balance, variety, and the enjoyment of good food.

A raw food diet consists of uncooked, unprocessed, and mostly plant-based foods.

Raw Food Meal Plan:

Breakfast:

A smoothie with kale, banana, and chia seeds
Fresh fruit salad

Lunch:

Raw vegetable salad with avocado and a lemon-tahini dressing
Raw nut mix

Snack:

Sliced vegetables with guacamole

Dinner:

Zucchini noodles with a raw tomato and basil sauce
Fresh fruit for dessert

Important Note:

Raw Food Principles: In a raw food diet, most foods are not cooked, and the focus is on consuming foods in their natural state.
Variety: Include a wide variety of fruits, vegetables, nuts, and seeds to ensure you get a broad spectrum of nutrients.
Potential Nutrient Concerns: Be mindful of your nutritional needs, including vitamin B12, iron, and calcium. Consult a healthcare professional or registered dietitian to address any potential deficiencies.

While raw food diets have their enthusiasts, they may require careful planning to ensure all nutritional needs are met, and it's important to consult with a healthcare professional or registered dietitian to address any concerns related to this type of diet.

A pescetarian diet includes fish and other seafood as the primary sources of animal protein while allowing for plant-based foods. It's a flexible and balanced way of eating. Here's a sample pescetarian meal plan:

Pescetarian Meal Plan:

Breakfast:

Smoked Salmon and Cream Cheese Bagel: Whole-grain bagel topped with smoked salmon, cream cheese, and capers.
Fresh Fruit Salad: A mix of seasonal fruits like berries, melon, and citrus.

Lunch:

Tuna Salad: A salad with canned tuna, mixed greens, cherry tomatoes, cucumber, and a lemon vinaigrette.
Quinoa Salad: Quinoa with roasted vegetables, feta cheese, and a balsamic dressing.

Snack:

Greek Yogurt Parfait: Layer Greek yogurt with honey, granola, and fresh berries.
Mixed Nuts: A handful of unsalted mixed nuts for a quick energy boost.

Dinner:

Grilled Salmon: A salmon fillet seasoned with herbs and grilled to perfection.
Garlic Butter Shrimp: Shrimp sautéed in garlic butter and served with a side of steamed broccoli.
Roasted Sweet Potatoes: Sliced sweet potatoes roasted with olive oil and rosemary.

Snack (if needed):

Sushi Rolls: A light snack of vegetarian or fish-based sushi rolls.
Carrot Sticks with Hummus: A crunchy and nutritious choice.

Drink:

Water: Stay well-hydrated throughout the day.
Herbal Tea: A soothing and caffeine-free option.

This pescetarian meal plan incorporates a variety of seafood, plant-based foods, and healthy fats for a balanced diet. It's a flexible and health-conscious way of eating that can provide essential nutrients while allowing for dietary preferences.

The Paleo diet, also known as the "caveman diet," emphasizes whole foods and limits processed items. It includes lean proteins, vegetables, fruits, and healthy fats while excluding grains, legumes, dairy, and refined sugars.

Paleo Meal Plan:

Breakfast:

Scrambled Eggs: Cooked in coconut oil and seasoned with herbs.
Avocado Slices: A source of healthy fats and fiber.
Mixed Berries: A bowl of fresh berries (e.g., strawberries, blueberries, raspberries).

Lunch:

Grilled Chicken Salad: Grilled chicken breast over a bed of mixed greens, cherry tomatoes, cucumber, and a balsamic vinaigrette.
Roasted Sweet Potatoes: Sliced sweet potatoes roasted with olive oil and rosemary.

Snack:

Carrot Sticks: Served with almond butter for dipping.
Mixed Nuts: A handful of unsalted mixed nuts for a quick energy boost.

Dinner:

Baked Salmon: Salmon fillet baked with lemon and dill.
Sautéed Spinach: Fresh spinach sautéed with garlic and olive oil.
Cauliflower Mash: Mashed cauliflower seasoned with ghee or coconut oil.

Snack (if needed):

Sliced Cucumbers: A refreshing and low-calorie option.
Beef Jerky: A portable protein-rich snack.

Drink:

Water: Stay well-hydrated throughout the day.
Herbal Tea: A caffeine-free and soothing option.

The Paleo meal plan focuses on natural, unprocessed foods, including lean proteins, vegetables, healthy fats, and fruits. It excludes grains, legumes, dairy, and refined sugars, which aligns with the dietary choices of our ancestors. It provides a variety of nutrients while eliminating some modern dietary concerns.

A carnivore diet primarily consists of animal-based foods. Please note that a strict carnivore diet may not be suitable for everyone, and it's essential to consult a healthcare professional before making significant dietary changes.

Carnivore Diet Meal Plan:

Breakfast:

Scrambled Eggs: Prepared with butter or ghee for added fat.
Bacon: A classic carnivore choice.
Bone Broth: A warm and nutritious start to the day.

Lunch:

Ribeye Steak: Cooked to your preferred level of doneness.
Grilled Salmon: A source of healthy omega-3 fatty acids.
Mixed Organ Meats (e.g., liver, kidney): Rich in essential nutrients.

Snack:

Beef Jerky: A portable and protein-rich snack.
Hard-Boiled Eggs: Convenient for a quick source of protein.

Dinner:

Pork Chops: Delicious and filling.
Grilled Shrimp: Another source of protein.
Asparagus Spears: A side of vegetables that some carnivore dieters include sparingly.

Snack (if needed):

Sardines: A nutrient-dense snack option.
Pork Rinds: A crunchy and satisfying treat.

Drink:

Water: Staying well-hydrated is crucial.
Black Coffee: Some carnivore dieters include coffee without additives.

This meal plan is based on a carnivore diet, which emphasizes animal-based foods while excluding plant foods. It's important to remember that such a diet lacks the variety and fiber found in plant-based diets, and long-term adherence may not be suitable for everyone. It's essential to monitor your health and consult with a healthcare professional when making significant dietary changes.

A gluten-free meal plan is essential for individuals with celiac disease or gluten sensitivity. It excludes wheat, barley, rye, and their derivatives.

Gluten-Free Meal Plan:

Breakfast:

Omelette: A fluffy omelette filled with sautéed spinach, bell peppers, and feta cheese.
Fresh Fruit Salad: A mix of seasonal fruits like melon, pineapple, and berries.

Lunch:

Quinoa Salad: Quinoa with diced cucumber, cherry tomatoes, Kalamata olives, red onion, and a lemon-herb vinaigrette.
Grilled Chicken Breast: Lean protein to top the salad.

Snack:

Greek Yogurt: A serving of plain Greek yogurt topped with honey and sliced almonds.
Rice Cakes: A couple of rice cakes with almond butter.

Dinner:

Baked Salmon: Salmon fillet baked with a gluten-free teriyaki glaze.
Steamed Broccoli: A side of steamed broccoli with a drizzle of olive oil.
Brown Rice: Cooked brown rice as a hearty base.

Snack (if needed):

Carrot Sticks: Served with hummus for dipping.
Mixed Nuts: A handful of unsalted mixed nuts for a quick energy boost.

Drink:

Water: Stay well-hydrated throughout the day.
Herbal Tea: A caffeine-free and soothing option.

This gluten-free meal plan focuses on whole, unprocessed foods and avoids sources of gluten. It includes a variety of gluten-free grains like quinoa and brown rice, lean proteins, vegetables, fruits, and healthy fats. It ensures that individuals with gluten sensitivity or celiac disease can still enjoy a balanced and satisfying diet.

This meal plan is affordable, focusing on budget-friendly, nutritious, and easy-to-prepare meals.

Student Meal Plan:

Breakfast:

Porridge: Start your day with a hearty bowl of porridge made from rolled oats. Top it with sliced banana, honey and peanut butter.
Tea/Coffee: Enjoy a cup of tea or coffee to kickstart your morning.

Lunch:

Jacket Potato: Bake a large potato and top it with baked beans and a sprinkle of cheese. This is a filling and affordable lunch option.
Side Salad: Serve a small side salad with your jacket potato, using lettuce, cucumber, and tomato.

Snack:

Carrot Sticks and Hummus: Slice carrots into sticks and dip them in hummus for a satisfying and healthy snack.

Dinner:

Spaghetti Bolognese: Make a batch of spaghetti bolognese using meatballs, minced meat or meat substitute (like lentils), canned tomatoes, and spaghetti. This dish can be divided into multiple servings.
Frozen Peas: Serve a side of frozen peas or any other affordable frozen vegetable.

Snack (if needed):

Yogurt: A small serving of plain yogurt or a budget-friendly yogurt brand with some peanut butter, banana and honey.

Drink:

Tap Water: Stay hydrated with tap water which is cost-effective.

Tips for Affordability:

Buy in Bulk: Purchase staples like rice, pasta, canned goods, and frozen vegetables in bulk to save money in the long run.
Plan Your Meals: Plan your meals for the week, create a shopping list, and stick to it to avoid unnecessary expenses.
Cook in Batches: Cook larger quantities of food and freeze portions for future meals. This reduces waste and saves time.
Use Seasonal Produce: Opt for fruits and vegetables that are in season, as they are often more affordable.
Explore Store Brands: Consider using store-brand products, which are usually cheaper than name brands.

This meal plan provides a balance of nutrition and affordability, making it suitable for a UK student on a budget. Remember to adapt it based on your dietary preferences and specific needs.

Creating an anime-inspired meal plan can be a fun and imaginative way to enjoy foods inspired by your favorite anime series.

Anime/Manga Meal Plan:

Breakfast:

Onigiri (Rice Balls): Shaped like cute characters and wrapped in seaweed, these are a classic anime breakfast.
Miso Soup: A staple of Japanese cuisine often featured in anime scenes at breakfast.

Lunch:

Ramen: Inspired by the numerous ramen shops in anime series, you can make your own flavorful ramen with various toppings.
Saiyan Meal: Large Steak, Boiled Rice, Mixed Roast Vegetables.

Snack:

Taiyaki: These fish-shaped pastries can be filled with sweet or savory fillings.
Pocky: Iconic anime snacks, these are thin biscuit sticks covered in various flavors of chocolate.

Dinner:

Sushi: Create your own sushi rolls with colorful and artistic presentations.
Bento: Bento boxes are popular in anime; you can make your own with various compartments filled with rice, veggies, and proteins.

Snack (if needed):

Anmitsu: A traditional Japanese dessert featuring agar jelly, anko (sweet red bean paste), fruit, and syrup.

Drink:

Green Tea: A common beverage in anime and manga, green tea pairs well with many Japanese dishes.

Remember that this is a playful and creative meal plan based on anime and manga themes. Feel free to adjust the ingredients and dishes to your preferences and dietary requirements. Enjoy your anime-inspired culinary journey!

A balanced meal plan is designed to provide a variety of nutrients while maintaining a healthy balance of macronutrients and is suitable for individuals with no specific dietary restrictions.

Balanced Meal Plan:

Breakfast:

Scrambled eggs with spinach and tomatoes
Whole-grain toast
Greek yogurt with berries and honey

Lunch:

Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, and vinaigrette dressing
Quinoa salad with chickpeas, bell peppers, and feta cheese

Snack:

Carrot and celery sticks with hummus
Almonds

Dinner:

Baked salmon with a lemon and dill sauce
Steamed broccoli
Brown rice

Snack (if needed):

Sliced Cucumbers: A refreshing and low-calorie option.
Mixed Nuts: A handful of unsalted mixed nuts for a quick energy boost.

Drink:

Water: Stay well-hydrated throughout the day.
Herbal Tea: A caffeine-free and soothing option.

This balanced meal plan includes a variety of nutrient-dense foods. It offers a good mix of carbohydrates, proteins, and healthy fats, with an emphasis on whole grains, lean proteins, and plenty of fruits and vegetables. It's designed to provide energy, promote overall health, and support weight management.

CALORIE & PROTEIN CALCULATOR

Here you can input your data to calculate how many calories you would need to eat per day to maintain, gain or lose weight. Our calculator will also work out how much protein you should eat daily for muscle hypertrophy or muscle maintenance.

BMR & MAINTENANCE EQUATIONS

Here you can follow the formulas to calculate your Basal Metabolic Rate and maintenance calories.

BMR Benedict Calculation:

For Men = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) − (5.677 x age in years)BMR = 88.362 +(13.397 x weight in kg) + (4.799 x height in cm) − (5.677 x age in years)
For Women = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) − (4.330 x age in years)BMR = 447.593 +(9.247 x weight in kg) + (3.098 x height in cm) − (4.330 x age in years)

Maintenance Calories Calculator:

Sedentary (little or no exercise): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.5
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

Welcome to the Nutrition Page, here you will find:

Nutritional Guidance

Meal Plan Examples

Calorie & Protein Calculator

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For more nutritional guidance CLICK HERE and get access to Online Plans & Online Training with ongoing support.