Nutrition
Food Is Fuel.
Train Accordingly.
Everything you eat either builds the body you're training for, or works against it. Here's how to think about it, and the tools to find your own numbers.
You wouldn't put low-grade fuel in a vehicle you rely on every day — your body is no different. What you eat determines your energy, your recovery, your focus, and how far your training actually takes you. Nutrition isn't a separate project from your training — it's the foundation underneath it.
The Big Three
Understanding
Macronutrients.
Protein, fat, and carbohydrates make up every calorie you eat. Each plays a distinct role, and the ratio between them matters as much as the total.
Protein
Repairs and builds muscle tissue, supports immune function, and keeps you full longer. It's the macro that matters most for anyone training consistently.
Fats
Drives hormone production, supports joint and brain health, and helps your body absorb key vitamins. Cutting it too low tends to backfire.
Carbohydrates
Your body's preferred fuel source, especially for training. Carbs replenish glycogen, power performance, and support recovery between sessions.
The Plate
The Six
Food Groups.
A well-built plate pulls from every group — not just the ones that are convenient.
Meat, poultry, fish, eggs, legumes. The building blocks for muscle repair and growth.
Rice, oats, bread, potatoes. Your body's main energy source, especially around training.
Natural sugars, fiber, and micronutrients that support recovery and immune health.
Dense in vitamins, minerals, and fiber. The group most people under-eat — and shouldn't.
Calcium and protein for bone density and muscle repair. Yogurt, milk, cheese, cottage cheese.
Olive oil, avocado, nuts. Essential fats in small amounts — not something to fear.
Your Numbers
Let's Get
Personal.
Everything above is universal. These tools translate it into numbers specific to you.
The Foundation
What Is
BMR?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest, just to keep your heart beating, lungs breathing, and cells functioning. It's the floor beneath everything else — your daily activity, your training, your meals all get built on top of it.
BMR & Daily Calorie Estimator
Estimate your resting burn and daily maintenance calories.
Body Composition
Body Fat
Estimator.
Weight alone doesn't tell the full story. This uses the U.S. Navy circumference method — the same approach used for military body composition standards — to give you a reasonable estimate of body fat percentage.
Body Fat % Estimator
Grab a tape measure. All measurements in inches.
Army Standard
Waist-to-Height
Ratio
The Army uses waist-to-height ratio as a body composition screening tool. A ratio below 0.55 meets the Army standard — the lower your number, the better your composition.
Ready When You Are
Now You Know
Your Numbers.
Understanding your baseline is step one. Turning it into a plan that actually works, built around your training, your schedule, and your goals — that's what we do.