Biometric Macro & Calorie Cycling Preset Directory
Instant 2-click access to precision training-day surpluses (+5%), rest-day deficits (-20%), GLP-1 anti-sarcopenia protein floors, and hormone-calibrated macro targets across 120 lb to 240 lb physiques.
Body Recomposition & Macro Cycling for a 130 lb Female
For a 130 lb female (22% body fat, 101.4 lb LBM) seeking body recomposition, consume 1968 kcal on training days (+5% surplus) with 117g protein, 267g carbs, and 48g fat. On rest days, drop to 1498 kcal (-20% deficit) with 122g protein, 140g carbs, and 50g fat to lose 0.5 lb of fat weekly.
Body Recomposition & Macro Cycling for a 145 lb Female
For a 145 lb female (24% body fat, 110.2 lb LBM) seeking body recomposition, consume 2095 kcal on training days (+5% surplus) with 127g protein, 282g carbs, and 51g fat. On rest days, drop to 1597 kcal (-20% deficit) with 132g protein, 148g carbs, and 53g fat to lose 0.5 lb of fat weekly.
Body Recomposition & Macro Cycling for a 160 lb Female
For a 160 lb female (27% body fat, 116.8 lb LBM) seeking body recomposition, consume 2185 kcal on training days (+5% surplus) with 134g protein, 293g carbs, and 53g fat. On rest days, drop to 1668 kcal (-20% deficit) with 139g protein, 152g carbs, and 56g fat to lose 0.5 lb of fat weekly.
Body Recomposition & Macro Cycling for a 165 lb Male
For a 165 lb male (16% body fat, 138.6 lb LBM) seeking body recomposition, consume 2497 kcal on training days (+5% surplus) with 159g protein, 328g carbs, and 61g fat. On rest days, drop to 1903 kcal (-20% deficit) with 164g protein, 170g carbs, and 63g fat to lose 0.5 lb of fat weekly.
Body Recomposition & Macro Cycling for a 180 lb Male
For a 180 lb male (18% body fat, 147.6 lb LBM) seeking body recomposition, consume 2624 kcal on training days (+5% surplus) with 170g protein, 342g carbs, and 64g fat. On rest days, drop to 1999 kcal (-20% deficit) with 175g protein, 174g carbs, and 67g fat to lose 0.5 lb of fat weekly.
Body Recomposition & Macro Cycling for a 195 lb Male
For a 195 lb male (19% body fat, 158.0 lb LBM) seeking body recomposition, consume 2997 kcal on training days (+5% surplus) with 182g protein, 403g carbs, and 73g fat. On rest days, drop to 2284 kcal (-20% deficit) with 187g protein, 213g carbs, and 76g fat to lose 0.5 lb of fat weekly.
Body Recomposition & Macro Cycling for a 210 lb Male
For a 210 lb male (21% body fat, 165.9 lb LBM) seeking body recomposition, consume 3112 kcal on training days (+5% surplus) with 191g protein, 416g carbs, and 76g fat. On rest days, drop to 2371 kcal (-20% deficit) with 196g protein, 219g carbs, and 79g fat to lose 0.5 lb of fat weekly.
Body Recomposition & Macro Cycling for a 230 lb Male
For a 230 lb male (24% body fat, 174.8 lb LBM) seeking body recomposition, consume 3239 kcal on training days (+5% surplus) with 201g protein, 431g carbs, and 79g fat. On rest days, drop to 2470 kcal (-20% deficit) with 206g protein, 227g carbs, and 82g fat to lose 0.5 lb of fat weekly.
GLP-1 & Semaglutide Muscle Preservation Macros (140 lb Female)
A 140 lb female (28% body fat, 100.8 lb LBM) on GLP-1 therapy requires a daily protein floor of 105g (2.3g/kg LBM) split across three 35g meals to prevent sarcopenia. Target 1400 kcal, 28g soluble fiber, and 2.5 liters of electrolyte-enriched water daily to maintain metabolic rate and digestive motility.
GLP-1 & Semaglutide Muscle Preservation Macros (160 lb Female)
A 160 lb female (31% body fat, 110.4 lb LBM) taking semaglutide must maintain a strict daily protein floor of 115g (2.3g/kg LBM) divided across four 29g feedings. Pair this with 1498 kcal, 30g soluble fiber, and 2.8 liters of fluids daily to avoid lean muscle wasting and severe gastrointestinal stasis.
GLP-1 & Tirzepatide Muscle Preservation Macros (180 lb Female)
A 180 lb female (35% body fat, 117.0 lb LBM) on GLP-1 receptor agonists needs at least 125g protein daily (2.35g/kg LBM) across four 31g meals. Consume 1564 kcal, 32g dietary fiber, and 3.0 liters of fluids daily to protect bone mineral density and defend basal metabolic expenditure.
GLP-1 & Semaglutide Muscle Preservation Macros (200 lb Female)
For a 200 lb female (38% body fat, 124.0 lb LBM) on tirzepatide, maintain an anti-sarcopenic protein floor of 130g daily (2.3g/kg LBM) split across four 33g feedings. Target 1634 kcal, 35g prebiotic fiber, and 3.2 liters of electrolyte water to maintain lean mass and gut transit.
GLP-1 & Semaglutide Muscle Preservation Macros (190 lb Male)
A 190 lb male (25% body fat, 142.5 lb LBM) on GLP-1 agonist therapy requires 145g of protein daily (2.24g/kg LBM) split into four 36g servings. Combine 1821 kcal, 35g fiber, and 3.4 liters of fluids with progressive resistance training to protect over 90% of skeletal muscle mass.
GLP-1 & Semaglutide Muscle Preservation Macros (210 lb Male)
A 210 lb male (28% body fat, 151.2 lb LBM) on semaglutide requires a protein floor of 155g daily (2.26g/kg LBM) divided into four 39g portions. Consume 1909 kcal, 38g fiber, and 3.6 liters of water daily to prevent sarcopenic obesity and support ongoing fat oxidation.
GLP-1 & Tirzepatide Muscle Preservation Macros (230 lb Male)
A 230 lb male (30% body fat, 161.0 lb LBM) using tirzepatide must consume at least 165g of protein daily (2.26g/kg LBM) spaced into four 41g meals. Ingest 2173 kcal, 40g soluble fiber, and 3.8 liters of fluids daily to prevent severe skeletal muscle loss during rapid weight reduction.
GLP-1 & Semaglutide Muscle Preservation Macros (240 lb Male)
A 240 lb male (32% body fat, 163.2 lb LBM) on semaglutide requires a daily protein floor of 170g (2.3g/kg LBM) distributed across four 43g feedings. Target 2195 kcal, 40g fiber, and 4.0 liters of water daily to maintain lean body mass and protect resting metabolic energy expenditure.
Perimenopause Macro & Metabolic Protocol (125 lb Female)
A 125 lb perimenopausal woman (23% body fat, 96.3 lb LBM) has a TDEE of 1805 kcal. To overcome anabolic resistance, anchor breakfast with 35g protein providing 3.0g leucine. Consume 115g protein daily, cycling 175g carbs on lifting days and 110g on rest days for estrogen-cortisol balance.
Perimenopause Macro & Metabolic Protocol (135 lb Female)
A 135 lb woman in perimenopause (24% body fat, 102.6 lb LBM) has a baseline TDEE of 1891 kcal. Eat 120g protein daily split across three 36g+ feedings with 3.0g leucine. Add 40g carbohydrates on training days while prioritizing 32g fiber to promote hepatic estrogen clearance.
Perimenopause Macro & Metabolic Protocol (145 lb Female)
A 145 lb perimenopausal female (26% body fat, 107.3 lb LBM) maintains an estimated TDEE of 1954 kcal. Consume 125g protein daily with a 35g leucine-dense morning anchor. Structure carbohydrates to 190g on strength days and 120g on rest days with 35g fiber to optimize insulin sensitivity.
Perimenopause Macro & Metabolic Protocol (155 lb Female)
A 155 lb woman in perimenopause (29% body fat, 110.1 lb LBM) has an estimated TDEE of 1991 kcal. Ingest 130g protein daily across three 37g meals to overcome anabolic resistance. Consume 35g fiber for estrogen elimination, allocating 185g carbs on workout days and 115g on rest days.
Perimenopause Macro & Metabolic Protocol (165 lb Female)
A 165 lb perimenopausal female (31% body fat, 113.9 lb LBM) requires an estimated TDEE of 2042 kcal. Anchor your day with a 38g protein breakfast meeting the 3.2g leucine threshold. Eat 135g protein total, pairing 195g carbs on lifting days and 120g carbs on rest days.
Perimenopause Macro & Metabolic Protocol (175 lb Female)
A 175 lb female in perimenopause (33% body fat, 117.3 lb LBM) exhibits a TDEE of 2089 kcal. Consume 140g protein daily with a 38g leucine-rich breakfast anchor. Allocate 200g carbohydrates to training days and 125g to rest days, incorporating 36g prebiotic fiber to support gastrointestinal hormone excretion.
Perimenopause Macro & Metabolic Protocol (185 lb Female)
A 185 lb perimenopausal woman (35% body fat, 120.3 lb LBM) maintains an estimated TDEE of 2129 kcal. Ingest 145g protein daily split across four 36g feedings to surmount age-related anabolic resistance. Ingest 205g carbs on training days and 130g on rest days with 38g soluble fiber.
Postmenopause Macro & Metabolic Protocol (140 lb Female)
A 140 lb postmenopausal woman (28% body fat, 100.8 lb LBM) has an estimated TDEE of 1867 kcal. Consume 120g protein daily (1.19g/lb LBM) with a 35g leucine breakfast anchor. Pair 150g low-glycemic carbohydrates and 32g fiber with vitamin D3 and calcium to safeguard bone mineral density.
16:8 Intermittent Fasting Timeline & Macros (135 lb Female)
A 135 lb female (23% body fat, 104.0 lb LBM) on a 16:8 fasting schedule (12:00 PM to 8:00 PM) should consume 1682 kcal divided into three 38g protein boluses. Maintain 2,800mg sodium during fasting hours to avert lethargy while following a predictable 0.6 lb/week adipose reduction trajectory.
16:8 Intermittent Fasting Timeline & Macros (150 lb Female)
For a 150 lb female (26% body fat, 111.0 lb LBM) practicing 16:8 fasting, consume 1756 kcal daily across an 8-hour feeding window. Distribute 125g protein across two large meals and one snack, supplementing 3,000mg sodium and 2.8 liters of fluids to preserve training power and metabolic rate.
OMAD & 20:4 Intermittent Fasting Protocol (165 lb Female)
A 165 lb female (29% body fat, 117.2 lb LBM) practicing OMAD (One Meal A Day, 20:4) should target 1356 kcal with 115g protein within a 4-hour evening window. Supplement 3,200mg sodium during daytime fasting to prevent orthostatic dizziness while achieving an expected 0.9 lb/week fat loss rate.
16:8 Intermittent Fasting Protocol & Macros (170 lb Male)
A 170 lb male (17% body fat, 141.1 lb LBM) following 16:8 fasting (1:00 PM to 9:00 PM) should consume 2227 kcal daily. Distribute 160g protein across two substantial meals and a post-workout shake to stimulate muscle protein synthesis while mobilizing adipose stores during the 16-hour fast.
16:8 Intermittent Fasting Protocol & Macros (185 lb Male)
A 185 lb male (18% body fat, 151.7 lb LBM) executing 16:8 fasting requires 2359 kcal daily. Distribute 175g protein (2.55g/kg LBM) into three feedings between 12:00 PM and 8:00 PM, maintaining 3,400mg sodium to sustain gym strength while dropping 0.8 lb of fat per week.
18:6 Intermittent Fasting Protocol & Macros (200 lb Male)
For a 200 lb male (20% body fat, 160.0 lb LBM) practicing 18:6 fasting (2:00 PM to 8:00 PM), consume 2503 kcal daily. Pace 185g protein into two 75g meals plus one 35g shake, sustaining 3,600mg sodium during fasting to burn 1.0 lb of fat weekly.
16:8 Intermittent Fasting Protocol & Macros (215 lb Male)
A 215 lb male (22% body fat, 167.7 lb LBM) on a 16:8 intermittent fasting protocol requires 2450 kcal daily. Consume 195g protein split into three servings across an 8-hour window, pairing 270g carbohydrates peri-workout to restore glycogen while maximizing 16-hour fasting lipolysis.
OMAD & 20:4 Intermittent Fasting Protocol (230 lb Male)
A 230 lb male (25% body fat, 172.5 lb LBM) on OMAD (20:4 protocol, 4:00 PM to 8:00 PM) should target 2077 kcal with 180g protein. Drink 4.0 liters of water with 4,000mg sodium during the 20-hour fast to eliminate hunger pangs and drop 1.4 lbs of fat weekly.
Cutting & Macro Cycling Protocol (140 lb Female)
A 140 lb female (21% body fat, 110.6 lb LBM) on a fat loss cut should consume 1747 kcal on training days and 1308 kcal on rest days (-25% deficit). Lock protein at 127g daily with 213g carbs on lifting days to maintain strength while oxidizing 0.8 lb fat weekly.
Cutting & Macro Cycling Protocol (155 lb Female)
A 155 lb female (25% body fat, 116.3 lb LBM) on a fat loss cut should consume 1812 kcal on training days and 1357 kcal on rest days (-25% deficit). Lock protein at 134g daily with 220g carbs on lifting days to maintain strength while oxidizing 0.8 lb fat weekly.
Cutting & Macro Cycling Protocol (170 lb Male)
A 170 lb male (17% body fat, 141.1 lb LBM) on a fat loss cut should consume 2103 kcal on training days and 1577 kcal on rest days (-25% deficit). Lock protein at 162g daily with 249g carbs on lifting days to maintain strength while oxidizing 0.8 lb fat weekly.
Cutting & Macro Cycling Protocol (185 lb Male)
A 185 lb male (18% body fat, 151.7 lb LBM) on a fat loss cut should consume 2419 kcal on training days and 1812 kcal on rest days (-25% deficit). Lock protein at 174g daily with 298g carbs on lifting days to maintain strength while oxidizing 0.8 lb fat weekly.
200 lb Male Cutting & Recomposition Macro Protocol
A 200 lb male (20% body fat, 160.0 lb LBM) on a fat loss cut should consume 2518 kcal on training days and 1912 kcal on rest days (-25% deficit). Lock protein at 192g daily with 298g carbs on lifting days to maintain strength while oxidizing 0.8 lb fat weekly.
Cutting & Macro Cycling Protocol (215 lb Male)
A 215 lb male (22% body fat, 167.7 lb LBM) on a fat loss cut should consume 2608 kcal on training days and 1957 kcal on rest days (-25% deficit). Lock protein at 193g daily with 315g carbs on lifting days to maintain strength while oxidizing 0.8 lb fat weekly.
Cutting & Macro Cycling Protocol (225 lb Male)
A 225 lb male (24% body fat, 171.0 lb LBM) on a fat loss cut should consume 2649 kcal on training days and 1986 kcal on rest days (-25% deficit). Lock protein at 197g daily with 319g carbs on lifting days to maintain strength while oxidizing 0.8 lb fat weekly.
Cutting & Macro Cycling Protocol (240 lb Male)
A 240 lb male (26% body fat, 177.6 lb LBM) on a fat loss cut should consume 2727 kcal on training days and 2044 kcal on rest days (-25% deficit). Lock protein at 204g daily with 327g carbs on lifting days to maintain strength while oxidizing 0.8 lb fat weekly.
Reverse Dieting & Metabolic Recovery Plan (120 lb Female)
A 120 lb female (20% body fat, 96.0 lb LBM) recovering from 1,150 kcal dieting should reverse up by +80 kcal weekly to reach 1723 kcal. Hold protein steady at 110g while adding 15g carbs and 2g fat each week to stimulate NEAT and restore thyroid T3 output.
Reverse Dieting & Metabolic Recovery Plan (130 lb Female)
A 130 lb female (21% body fat, 102.7 lb LBM) reversing out of a 1,200 kcal deficit should increase intake by +80 kcal/week toward 1788 kcal. Keep protein locked at 115g daily while steadily adding 16g carbohydrates and 2g fat weekly to increase leptin and daily spontaneous activity.
Reverse Diet & Metabolic Recovery Plan (135 lb Female)
A 135 lb female (22% body fat, 105.3 lb LBM) recovering from a 1,280 kcal cut should increase daily calories by +80 kcal weekly to attain 1804 kcal. Fix protein at 120g daily, adding 15g carbs and 2g fat every week to restore metabolic rate without rebound adipose storage.
Reverse Dieting & Metabolic Recovery Plan (145 lb Female)
A 145 lb female (24% body fat, 110.2 lb LBM) reversing from 1,350 kcal to 1994 kcal should implement a structured +80 kcal weekly step-up. Maintain protein at 125g daily, allocating 16g carbohydrates and 2g dietary fat per step to upregulate resting energy expenditure and muscle fullness.
Reverse Dieting & Metabolic Recovery Plan (160 lb Female)
A 160 lb female (27% body fat, 116.8 lb LBM) concluding a severe diet at 1,400 kcal should reverse toward 2082 kcal via +80 kcal weekly progressions. Maintain 130g protein daily, adding 15g carbs and 2g fat weekly to restore pituitary-thyroid balance and enhance physical training stamina.
Reverse Dieting & Metabolic Recovery Plan (165 lb Male)
A 165 lb male (14% body fat, 141.9 lb LBM) exiting a competition diet at 1,600 kcal should reverse toward 2420 kcal at +100 kcal weekly. Fix protein at 160g daily, adding 20g carbs and 2g fat each week to normalize serum testosterone and elevate non-exercise physical activity.
Reverse Dieting & Metabolic Recovery Plan (180 lb Male)
A 180 lb male (16% body fat, 151.2 lb LBM) concluding a deficit at 1,750 kcal should reverse toward 2545 kcal by adding +100 kcal weekly. Keep protein steady at 175g daily, incorporating 20g carbs and 2g fat per week to refill intracellular glycogen stores without fat accumulation.
Reverse Dieting & Metabolic Recovery Plan (200 lb Male)
A 200 lb male (19% body fat, 162.0 lb LBM) reversing from 1,900 kcal toward 2911 kcal maintenance should advance intake by +100 kcal weekly. Lock daily protein at 190g, supplementing 20g carbs and 2g fat every 7 days to eliminate metabolic slowdown and rebuild workout endurance.
Plant-Based Leucine & FFMI Protocol (125 lb Female)
A 125 lb vegan female (21% body fat, 98.8 lb LBM, FFMI 18.2) needs 34g of a 70:30 pea-rice protein blend or 180g tofu plus 30g hemp per meal to reach 3.0g leucine. Consume 110g plant protein daily across three distinct feedings to maximize myofibrillar protein synthesis.
Plant-Based Leucine & FFMI Protocol (140 lb Female)
A 140 lb vegan female (24% body fat, 106.4 lb LBM, FFMI 18.8) requires 36g of blended plant protein per meal to trigger the 3.0g L-leucine anabolic threshold. Target 115g total daily protein split into three meals, pairing lysine-rich legumes with methionine-rich grains for complete amino acid kinetics.
Plant-Based Leucine & FFMI Protocol (155 lb Female)
A 155 lb plant-based female (27% body fat, 113.2 lb LBM, FFMI 19.3) requires 38g of plant protein per feeding to deliver 3.0g of leucine. Maintain a daily target of 125g protein across three meals to support ongoing muscle hypertrophy while sustaining optimal nitrogen retention on a vegan diet.
Plant-Based Leucine & FFMI Protocol (160 lb Male)
A 160 lb vegan male (15% body fat, 136.0 lb LBM, FFMI 21.0) must ingest 36g of pea-rice isolate or 380g cooked lentils per feeding to hit 3.0g leucine. Consume 155g plant protein daily across four boluses to match the anabolic stimulus of an omnivorous whey-based diet.
Plant-Based Leucine & FFMI Protocol (175 lb Male)
A 175 lb plant-based male (16% body fat, 147.0 lb LBM, FFMI 21.8) requires 39g of blended plant protein per meal to surpass the 3.0g leucine trigger. Target 170g total plant protein daily split into four servings to stimulate mTORC1 phosphorylation and sustain natural muscular development.
Plant-Based Leucine & FFMI Protocol (190 lb Male)
A 190 lb vegan male (17% body fat, 157.7 lb LBM, FFMI 22.4) must consume 42g of plant protein per feeding to trigger 3.0g of leucine. Hit 185g plant protein daily divided across four meals, utilizing pea-soy isolates and whole grain pairings to equal animal protein biological value.
Plant-Based Leucine & FFMI Protocol (205 lb Male)
A 205 lb plant-based male (19% body fat, 166.1 lb LBM, FFMI 23.1) needs 44g of blended plant protein per serving to achieve 3.0g leucine. Consume 195g total plant protein daily across four structured feedings, leveraging fortified plant isolates to support elite natural muscular hypertrophy.
Plant-Based Leucine & FFMI Protocol (220 lb Male)
A 220 lb vegan male (21% body fat, 173.8 lb LBM, FFMI 23.6) must consume 46g of plant protein per feeding to exceed the 3.0g leucine threshold. Ingest 205g plant protein daily across four distinct meals, combining varied plant sources to achieve maximal muscle protein synthesis efficiency.
Creatine & Sweat Electrolyte Protocol (140 lb Female)
An active 140 lb female (22% body fat, 109.2 lb LBM) requires 5g of creatine monohydrate daily to saturate muscle phosphocreatine without loading. Supplement 3,400mg sodium, 800mg potassium, and 350mg magnesium alongside 2.8 liters of total fluids to prevent cramping and sustain cellular hydration.
Creatine & Sweat Electrolyte Protocol (155 lb Female)
A 155 lb female (25% body fat, 116.3 lb LBM) training 4 days weekly with regular sauna sessions needs 5g creatine monohydrate daily. Ingest 3,800mg sodium, 900mg potassium, 380mg magnesium, and 3.2 liters of fluids daily to counter sweat sodium losses and support athletic power output.
Creatine & Sweat Electrolyte Protocol (170 lb Male)
A 170 lb male athlete (15% body fat, 144.5 lb LBM) requires 5g of micronized creatine monohydrate daily for complete muscular saturation. Ingest 4,000mg sodium, 1,000mg supplemental potassium, 400mg elemental magnesium, and 3.6 liters of water daily to maintain plasma volume during intensive weight training.
Creatine & Sweat Electrolyte Protocol (185 lb Male)
A 185 lb male lifter (16% body fat, 155.4 lb LBM) using saunas 3 times weekly needs 5g daily creatine monohydrate. Replenish 4,300mg sodium, 1,100mg potassium, 400mg bioavailable magnesium, and 3.8 liters of total fluids to prevent hyponatremia and optimize intracellular water retention.
Creatine & Sweat Electrolyte Protocol (190 lb Athlete)
A 190 lb keto or strength athlete (14% body fat, 163.4 lb LBM) needs 6g of creatine monohydrate daily to support phosphagen resynthesis. Consume 4,500mg sodium, 1,150mg potassium, 420mg magnesium, and 4.0 liters of fluids to offset keto natriuresis and heavy sweat mineral depletions.
Creatine & Sweat Electrolyte Protocol (205 lb Male)
A 205 lb male athlete (17% body fat, 170.2 lb LBM) engaging in intense resistance training requires 6g creatine monohydrate daily. Replenish with 4,800mg sodium, 1,200mg potassium, 440mg magnesium, and 4.2 liters of water daily to maintain plasma volume and sustain muscular peak torque.
Creatine & Sweat Electrolyte Protocol (220 lb Male)
A 220 lb strength athlete (19% body fat, 178.2 lb LBM) undergoing high sweat training requires 6g creatine monohydrate daily. Ingest 5,000mg sodium, 1,300mg potassium, 450mg magnesium, and 4.5 liters of fluids daily to preserve extracellular osmotic balance and prevent muscular fatigue during intense sets.
Creatine & Sweat Electrolyte Protocol (240 lb Athlete)
A 240 lb strength athlete (21% body fat, 189.6 lb LBM) demands 7g of creatine monohydrate daily to saturate heavy muscular mass. Consume 5,400mg sodium, 1,400mg potassium, 480mg magnesium, and 5.0 liters of fluids daily to counter severe exercise fluid losses and maximize mechanical force transmission.