Calendar of Exercise and Macros - Nutrition Fitness Solutions

INTRODUCING A REVOLUTIONARY TOOL TO MANAGE FOOD AND FITNESS

Please enter some details so we can work out your energy expenditure

Weight (kg):

Calendar of Exercise and Macros

Calculate your daily macro goals

kcal kJ

Mon	Tue	Wed	Thu	Fri	Sat	Sun
TEER (kcal) 0 CARB (g)? 0 g/kg PROTEIN (g)? 0 g/kg FAT (g)? 0 %	TEER (kcal) 0 CARB (g)? 0 g/kg PROTEIN (g)? 0 g/kg FAT (g)? 0 %	TEER (kcal) 0 CARB (g)? 0 g/kg PROTEIN (g)? 0 g/kg FAT (g)? 0 %	TEER (kcal) 0 CARB (g)? 0 g/kg PROTEIN (g)? 0 g/kg FAT (g)? 0 %	TEER (kcal) 0 CARB (g)? 0 g/kg PROTEIN (g)? 0 g/kg FAT (g)? 0 %	TEER (kcal) 0 CARB (g)? 0 g/kg PROTEIN (g)? 0 g/kg FAT (g)? 0 %	TEER (kcal) 0 CARB (g)? 0 g/kg PROTEIN (g)? 0 g/kg FAT (g)? 0 %

Activity Type & Frequency	Training Description	Suggested Carbohydrate Intake
Light activity / technical skill work	Low-intensity movements lasting 30–60 minutes, performed 3–4 times weekly	3–5 g/kg/day
Routine moderate training	Continuous moderate effort, approximately 1 hour per session	5–7 g/kg/day
Regular endurance sessions	Sustained aerobic activity lasting 1–3 hours daily	6–10 g/kg/day
Intensive multi-hour training	Endurance-focused workouts exceeding 4 hours per day	8–12 g/kg/day
High-load weekly training volume	3–6 hours of exercise daily, often in 1–2 sessions, 5–6 times per week	8–10 g/kg/day
Intermediate to advanced training routine	2–3 hours of moderate-to-vigorous exercise, 5–6 days per week	5–8 g/kg/day
Strength-trained athletes (goal-specific)	Resistance-focused training; adjust based on energy goal: • Weight loss with reduced volume • Maintenance with moderate volume • Mass gain with high volume	4–7 g/kg/day, adjusted by goal: • Weight loss: 4–5 g/kg/day • Maintenance: 4–7 g/kg/day • Mass gain: 6–7 g/kg/day
Accelerated recovery needs	When time between two strenuous workouts is under 8 hours	1–1.2 g/kg/hour (during recovery)

Athlete Type	Training Duration/Load	Protein Requirement (g/kg/day)	Additional Notes
Endurance Athletes (e.g. long distance runners, cyclists)	Low to Moderate (<1 hour)	1.2 – 1.4	Supports maintenance and recovery during lower intensity/duration
Endurance Athletes (e.g. long distance runners, cyclists)	Moderate to High (1–1.5 hours)	1.4 – 1.6	Higher needs for muscle repair, immune support during longer sessions
Endurance Athletes (e.g. long distance runners, cyclists)	High, High Intensity (>1.5 hours)	1.6 – 1.8
Resistance-trained Athletes (e.g. weightlifters, powerlifters)	Normal Training Volume	1.4 – 2.0	Supports muscle growth and repair
Resistance-trained Athletes (e.g. weightlifters, powerlifters)	Increasing Training Volume	1.6 – 2.4	Supports increased protein turnover with higher training stress
Resistance-trained Athletes (e.g. weightlifters, powerlifters)	Decreasing Training Volume	1.2 – 1.8	Slightly reduced needs matching lowered volume and energy intake
Athletes in Weight Loss Phase	Hypocaloric, Maintain Lean Mass	1.6 – 2.4	Higher protein to preserve muscle during calorie deficit
Athletes in Weight Gain Phase	Caloric Surplus	1.2 – 1.8	Support muscle hypertrophy while gaining lean mass

Source / Organization	Recommended Fat Intake (% of Total Energy)	Additional Notes
International Society of Sports Nutrition (ISSN)	20–35%	General recommendation for athletes; ensures essential fat intake.
World Health Organization (WHO)	15–30%	General population guideline; may be low for high-performance athletes.
Endurance Athletes	20–25%	Emphasize carbohydrates but ensure adequate fat for essential functions.
Strength/Power Athletes	20–35%	Higher energy needs; quality of fat (unsaturated fats) is important.
Minimum Recommended Intake	≥20%	Below this may impair vitamin absorption, hormone production, and performance.
Optimal Range (for most athletes)	20–35%	Balanced to support performance, recovery, and overall health.

Submit your email address and receive the calendar or exercise and macros you have setup in your inbox:

Name

Send me a meal plan