Lionhearted Fitness & Performance
Lionhearted Nutrition Blueprint
Discover your personalized starting point for calories, protein, carbohydrates, fat, hydration, and daily activity. These recommendations are based on proven nutrition principles and are designed to give you an evidence-based starting point — not a one-size-fits-all diet.
Before You Start
Nutrition Isn't About Eating Perfectly.
It's about building a system you can sustain. This calculator gives you an individualized starting point using established nutritional equations used by sports nutrition professionals and performance coaches.
Every recommendation is only the beginning. Your lifestyle, schedule, bloodwork, recovery, stress, training history, and personal goals all influence what actually works for you.
Basic Information
The Science
How Were These Numbers Calculated?
Plain English, no hand-waving.
Resting metabolic rate
Estimated with the Mifflin-St Jeor equation — the equation most commonly used by registered dietitians and sports nutrition professionals.
Daily calorie needs
Your resting rate is multiplied by an activity factor built from your occupation, resistance training, cardio, and daily steps, then adjusted for your goal and chosen pace.
Macronutrients
Distributed using current evidence-based sports nutrition recommendations, with an emphasis on adequate protein to support muscle retention, recovery, and performance. Fat is set for hormonal health; the remainder goes to carbohydrate.
Why it's a starting point
These calculations are an excellent starting point, but they should always be individualized as progress is monitored. Real coaching adjusts from data, not from a formula.
Ready to Stop Guessing?
A calculator can estimate your starting point. A coach helps you build a plan that fits your life.
Lionhearted coaching combines personalized nutrition, customized training, accountability, recovery, and bloodwork-informed decision making to create lasting results.
Applications are reviewed personally to ensure the right fit.
The Lionhearted Nutrition Blueprint provides educational estimates only. It is not medical advice, diagnosis, or treatment. Nutrition recommendations should always be individualized, particularly for individuals with medical conditions, pregnancy, eating disorders, or those taking medications. Always consult an appropriately qualified healthcare professional regarding medical concerns.