1. THE SYSTEM
Calculate. Build. Fuel. Adjust.
This blueprint teaches you how to create a nutrition plan you understand instead of handing you another rigid menu. Estimate energy needs, translate calories into macros, shop by category, then organize food around training.
Calculate
Estimate REE and TDEE using standardized scientific equations.
Build
Set total daily calorie targets and translate into macro grams.
Fuel
Shop by category and plan nutrient-dense meals around training.
Adjust
Use real-world trends in body weight, hunger, and performance to refine.
2. ENERGY BALANCE
Start with an Estimate
Mifflin-St Jeor REE Equations
Understanding Activity Factors
Total Daily Energy Expenditure (TDEE) accounts for your Resting Energy Expenditure (REE) multiplied by daily physical movement and structured exercise.
Important Rule:
Activity factors are estimates, not exact measurements. Always use real-world trends in body weight, hunger, recovery, and performance over 2–3 weeks to refine your starting number.
| Activity Level | Multiplier | Starting Description |
|---|---|---|
| Low | 1.2 | Mostly sedentary, little structured training |
| Light | 1.35 | Some daily movement, roughly 1–3 sessions/week |
| Moderate | 1.55 | Regular movement, roughly 3–5 sessions/week |
| High | 1.75 | High daily movement and frequent demanding training |
| Very High | 1.9 | Heavy training plus highly active work or multiple sessions |
3. MACRO MATH
Turn Calories into Grams
Protein
4 kcal / gEssential for muscle tissue repair, enzyme synthesis, amino acids and elevated satiety.
Carbohydrate
4 kcal / gPrimary fuel source for muscle glycogen and higher-intensity athletic training sessions.
Fat
9 kcal / gCrucial for essential fatty acids, hormone production, cell membrane function and vitamin absorption.
Illustrative Macro Ratio Frameworks
These are starting frameworks — not universal requirements. Choose based on training volume and preference.
Higher-Carb Performance
50C / 25P / 25FHigh-volume training, field/court sport, endurance-heavy phases.
Balanced Training
40C / 30P / 30FGeneral resistance training, body composition and mixed activity.
Lower-Carb Preference
30C / 35P / 35FPeople who prefer fewer starches while still keeping carbohydrate available.
| Calories | Framework | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| 1800 kcal | Higher-Carb Performance | 225 g | 112 g | 50 g |
| 1800 kcal | Balanced Training | 180 g | 135 g | 60 g |
| 1800 kcal | Lower-Carb Preference | 135 g | 158 g | 70 g |
| 2200 kcal | Higher-Carb Performance | 275 g | 138 g | 61 g |
| 2200 kcal | Balanced Training | 220 g | 165 g | 73 g |
| 2200 kcal | Lower-Carb Preference | 165 g | 192 g | 86 g |
| 2600 kcal | Higher-Carb Performance | 325 g | 162 g | 72 g |
| 2600 kcal | Balanced Training | 260 g | 195 g | 87 g |
| 2600 kcal | Lower-Carb Preference | 195 g | 227 g | 101 g |
4. SHOP WITH A SYSTEM
Categorized Grocery Blueprint
Lean / Flexible Proteins
- Chicken breast
- Lean turkey
- Tuna
- Tilapia
- Shrimp
- Eggs and egg whites
- Nonfat Greek yogurt
- Cottage cheese
- Whey protein
- Lean beef / sirloin
Higher-Fat Proteins
- Salmon
- Chicken thigh
- Whole eggs
- Higher-fat beef cuts when planned
Starches / Training Carbs
- Oats
- Rice (White / Jasmine)
- Brown rice
- Quinoa
- Potatoes
- Sweet potatoes
- Beans (Black / Kidney)
- Whole-grain tortillas
Fruit
- Apples
- Bananas
- Mixed berries
- Grapes
- Oranges
- Pears
- Pineapple
- Strawberries
- Watermelon
- Kiwi
Vegetables / Volume Foods
- Spinach and mixed greens
- Broccoli
- Bell peppers
- Asparagus
- Green beans
- Cauliflower
- Cabbage
- Carrots
- Cucumber
- Mushrooms
- Onions
- Zucchini
- Tomatoes
Dietary Fats
- Avocado
- Olive oil
- Almonds
- Walnuts
- Cashews
- Peanut butter
- Peanuts
- Pecans
- Sunflower seeds
- Flax seeds
Convenience Foods
- Frozen vegetables
- Canned tuna
- Pre-cooked lean protein
- Rice packets
- Single-serve Greek yogurt
- Fruit
- Protein powder
5. WORKOUT NUTRITION
Pre-Workout Timing
Balanced Pre-Workout Meal
Carbohydrate + protein feeding. Moderate fat and fiber if tolerated well without digestion issues.
Targeted Snack or Small Meal
Smaller snack or meal emphasizing fast-digesting carbs plus some lean protein.
Quick Carb Top-Off
Optional simple carbohydrate (e.g., fruit, rice cake) when needed and tolerated for immediate energy.
Post-Workout Timing
Recovery Protein & Carb Feeding
Quality protein feeding (25–40g). Carbohydrate intake scaled based on training volume and next session timing.
Normal Daily Distribution
Continue normal protein distribution (3–5 distinct protein feedings) across the remainder of the day.
Rapid Turnaround Protocol
When another demanding training session is coming soon on the same day, rapid carbohydrate replenishment becomes more urgent.
No panic window: total daily intake and protein distribution matter more than racing to consume a shake within 30 minutes.
6. BUILD YOUR PLAN
Energy & Macro Interactive Worksheet
Step 1: Input Your Metrics
Step 2: Calculated Energy & Macro Blueprint
7. EVIDENCE NOTES
Nutrition Guidance, Not Nutrition Dogma
The Blueprint uses the Mifflin-St Jeor resting-energy equation, NIH/NIDDK energy-balance concepts, NIH sports-nutrition guidance, and evidence-based nutrient-timing principles. Macro percentage charts are explicitly illustrative, because there is no single macro ratio that fits every goal and training program.