General fueling calculator

Your daily fueling plan, made simple.

Enter your weight and training details. We’ll calculate your macro range, training-day add-on, and a practical seven-day meal plan with one weekly grocery list.

Carbohydrates 3.2–3.5 g/lb · 7–8 g/kg

Protein 0.9 g/lb · 2 g/kg

Fat 0.5 g/lb · 1–1.2 g/kg

Step 1 of 1

Build my plan

Add a few details, then enter your email to unlock your personalized results.

Your weight

lb kg

Eating style

What are you training for?

Your age

For ages 13+. Athletes under 18 should review the plan with a parent or guardian. Sport changes the practical during-training recommendations; age helps tailor the post-training protein target.

Where do you grocery shop?

Choose a suggestion or type any store. We’ll build product links for your weekly shop.

Training duration (minutes)

Estimated calories burned

Training intensity

Optional: use one representative training day. Hard sessions use a 60–120 g/hr carbohydrate range. These values stay in your browser and are not sent with your email.

Email address

We’ll use this to unlock your plan and keep it available after submission.

Unlock my plan and send me occasional performance and fueling emails. Unsubscribe anytime. View privacy policy.

Your weight, age, sport, store, and training details stay in this browser. Only your email is submitted to Shopify.

Your daily target

Your personalized fueling plan

Carbohydrates

Protein 0.9 g/lb · 2 g/kg

Fat 0.5 g/lb · 1–1.2 g/kg

Estimated calories Calculated from the macro range

Training-day adjustment

Fuel the work you’re doing

Use this add-on on days that match the session you entered. Calories burned are only a starting-point estimate, and food eaten during training counts toward the add-on.

Session

During training

Extra food that day

After training

Seven days, sorted

Your weekly meal plan

Seven varied menus give you different grains, produce, proteins, and meal formats across the week. Open any day to see its meals; adjust timing around training, appetite, and tolerance.

One weekly shop

Seven-day grocery list

Package counts cover the full week. Product links let you check current price and availability at your store.

Carbs and produce

Protein foods

Fats and extras

We’ll copy the complete list and open your store. Paste it into the retailer’s shopping or search tool; availability and final item matching happen there.

A general guide, not medical advice

This calculator is available for ages 13+ and follows the supplied General Fueling guidelines, using a 60–120 g/hr range for user-selected hard sessions. Athletes under 18 should review the plan with a parent or guardian and a qualified sports dietitian or clinician. Sport and age tailor food format and post-training protein guidance; they do not diagnose individual needs or change the supplied daily macro formula. The upper carbohydrate range is an advanced endurance target, not a universal requirement. Calorie-burn estimates can be imprecise, and individual needs vary with training, environment, health conditions, pregnancy, medications, allergies, and goals. Practice fueling gradually in training and talk with a qualified sports dietitian or clinician for personal medical nutrition advice, especially with kidney disease or another condition affecting protein needs.

2% Faster, Stronger, Longer topical performance product

You handled the fuel.

But what if fuel isn’t the reason you back off?

There’s another limit that shows up when the effort gets hard. The next 2% starts there.

Show me the missing 2%