Assess Body Composition
20 minutesMeasure body fat percentage and calculate BMR to establish your metabolic baseline for nutrition planning.
Intermediate1 week setup
Fitness Nutrition Guide
Fitness nutrition planning workflow with TDEE calculations, macro splits, meal timing strategies, and hydration targets aligned to your training goals.
gym-goersathletespersonal trainers
Workflow
Calculate Total Energy Needs
20 minutesFactor in training volume and daily activity to determine maintenance calories before setting bulk or cut targets.
Set Macro Distribution
20 minutesAllocate protein, carbohydrates, and fats based on training goals — hypertrophy, endurance, or recomposition.
Plan Meal Timing Around Training
30 minutesStructure pre- and post-workout nutrition using calculated macro targets to maximize performance and recovery.
Review and Adjust Monthly
30 minutes/monthReassess body composition, recalculate BMR and macros, and adjust calories based on progress photos and performance.
Tools Used
- Body Fat CalculatorPrimarySupporting
Estimate body fat percentage using skinfold or Navy method. · Track body composition changes month over month.
- BMR CalculatorPrimarySupporting
Calculate basal metabolic rate as the foundation for TDEE. · Cross-reference BMR with activity multiplier for TDEE. · Recalculate BMR after significant weight change.
- Calorie CalculatorPrimaryReference
Determine total daily energy expenditure including activity. · Verify daily calorie total matches macro gram sum.
- Macro CalculatorPrimarySupporting
Split calories into protein, carb, and fat gram targets. · Calculate per-meal macro breakdown for training days. · Adjust macro ratios when switching between bulk and cut phases.
Checklist
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Baseline
Planning
Implementation
Tracking
Reference Materials
Macro Ratios by Training GoalTable
Recommended macronutrient splits for common fitness objectives.
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Muscle Gain | 25–30% | 45–55% | 20–25% |
| Fat Loss | 30–35% | 35–40% | 25–30% |
| Endurance | 15–20% | 55–65% | 20–25% |
| Recomposition | 30–35% | 40–45% | 25–30% |
Protein Requirements for Active AdultsTable
Daily protein intake recommendations based on activity level and body weight.
| Activity Level | g/kg Body Weight | g/lb Body Weight |
|---|---|---|
| Sedentary | 0.8 | 0.36 |
| Active | 1.2–1.6 | 0.55–0.73 |
| Strength Training | 1.6–2.2 | 0.73–1.0 |
| Endurance Athlete | 1.2–1.4 | 0.55–0.64 |
TDEE FormulaFormula
TDEE = BMR × Activity Factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 athlete).
Weigh Your Food for Two Weeks
Eyeballing portions leads to 20–30% calorie estimation errors. Use a food scale until portions become intuitive.
Do Not Fear Dietary Fat
Fat supports hormone production. Keep intake above 0.5 g/kg body weight even during aggressive cuts.
Supplements Are Secondary
Creatine monohydrate (5 g/day) and vitamin D are evidence-backed. Everything else is marginal until nutrition is dialed in.
Track Workout Performance
If your lifts are progressing, your nutrition is likely adequate regardless of what the scale shows.
Safety Notes
- Extreme calorie deficits combined with high training volume increase injury risk and hormonal disruption — especially in female athletes.
- Consult a sports dietitian if you have food allergies, eating disorder history, or compete in weight-class sports.