Nutrition – Optimize Humans By Sydney Brisbane
Optimize Humans By Sydney Brisbane

Nutrition

/ Workout Plan

The Foundation of Fuel

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Protein

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Carbohydrates

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Unsaturated Fats

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Caloric Intake Calculator

Use this calculator to determine your starting macros for your plan
Calculate
Metric Imperial
Target Daily Caloric Intake
?
These calculations are based on averages.

Where to Start

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  • Meal 1, 7:30 a.m.: 30 g protein, 30 g carbs, 30 g fat
  • Meal 2, 11:30 a.m.: 30 g protein, 30 g carbs, 25 g fat
  • Meal 3, 3:30 p.m.: 35 g protein, 95 g carbs, 15 g fat
  • Meal 4, post-workout: 45 g protein, 95 g carbs, 5 g fat
  • Meal 5, 10 p.m.: 40 g protein, 65 g carbs, 15 g fat
Meal 1
Breakfast
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Whole Eggs4 Large
Shredded Cheddar Cheese1/4 Cup
Red Bell Pepper, Diced1/2 Cup
Whole Eggs4 Large
385
23g
85g
12g
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Meal 2
Lunch
Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis consectetur adipisicing elit, nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
Chicken Brest5 Oz (Cooked Weight)
Brown Rice1-1/2 Cups (Cooked Weight)
Spinach2 Cups
Olive Oil1/2 TBSP
Apple1 Medium
635
39g
93g
13g
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Nutrition Facts
Amount per serving
Calories 474
Fat 31g
Carbs 32g
Protein 28g
Nutrition Facts
Amount per serving
Calories 474
Fat 31g
Carbs 32g
Protein 28g
Nutrition Facts
Amount per serving
Calories 474
Fat 31g
Carbs 32g
Protein 28g
Meal 1
Breakfast
Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
Whole Eggs4 Large
Shredded Cheddar Cheese1/4 Cup
Red Bell Pepper, Diced1/2 Cup
Whole Eggs4 Large
385
23g
85g
12g
Lorem ipsum dolor sit amet, consectetur adipisicing elit.
Meal 2
Lunch
Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis consectetur adipisicing elit, nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
Chicken Brest5 Oz (Cooked Weight)
Brown Rice1-1/2 Cups (Cooked Weight)
Spinach2 Cups
Olive Oil1/2 TBSP
Apple1 Medium
635
39g
93g
13g
Lorem ipsum dolor sit amet, consectetur adipisicing elit.
Meal 2
Lunch
Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis consectetur adipisicing elit, nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
Chicken Brest5 Oz (Cooked Weight)
Brown Rice1-1/2 Cups (Cooked Weight)
Spinach2 Cups
Olive Oil1/2 TBSP
Apple1 Medium
635
39g
93g
13g
Lorem ipsum dolor sit amet, consectetur adipisicing elit.
Meal 2
Lunch
Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis consectetur adipisicing elit, nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
Chicken Brest5 Oz (Cooked Weight)
Brown Rice1-1/2 Cups (Cooked Weight)
Spinach2 Cups
Olive Oil1/2 TBSP
Apple1 Medium
635
39g
93g
13g
Lorem ipsum dolor sit amet, consectetur adipisicing elit.
Calculate
Metric Imperial
Target Daily Caloric Intake
?
These calculations are based on averages.
Nutrition Facts
Amount per serving
Calories 474
Fat 31g
Carbs 32g
Protein 28g
Nutrition Facts
Amount per serving
Calories 474
Fat 31g
Carbs 32g
Protein 28g
Nutrition Facts
Amount per serving
Calories 474
Fat 31g
Carbs 32g
Protein 28g