Across the bottom tabs you will see a tab to calculate your BCAA and Protein

needs for Fast & Depletion Days, respectively. There are also tabs based on body
fat levels for Shake and Moderate Carbohydrate Days. Choose the appropriate tab
based on your current level of body fat.

On each tab, the only thing you need to do is fill in the numerical values for your
Weight and Body Fat %, and the calculator will do everything else for you. These
fields are easy to spot as they are in red.
 Weight Body Fat % Lean Mass
200 20% 160

Fast Day BCAA Needs (g) 60

Protein Needs on Depletion Days (g) 320

Meal 1 Protein Needs (g) 64

Meal 2 Protein Needs (g) 64
Meal 3 Protein Needs (g) 64
Meal 4 Protein Needs (g) 64
Meal 5 Protein Needs (g) 64
Shake Days: 6 - 13% Body Fat

Weight Body Fat % Lean Mass

200 8% 184

Total Cals Protein (g) Carbs (g) Fat (g)

2208 221 138 86

Protein (g) Carbs (g) Fat (g)

Meal 1 (P+C) 44 46 -
Meal 2 (P+C) 44 46 -
Meal 3 (P+C) 44 46 -
Meal 4 (P+F) 44 - 43
Meal 5 (P+F) 44 - 43
Shake Days: 13 - 19% Body Fat

Weight Body Fat % Lean Mass

200 15% 170

Total Cals Protein (g) Carbs (g) Fat (g)

1870 187 117 73

Protein (g) Carbs (g) Fat (g)

Meal 1 (P+C) 37 39 -
Meal 2 (P+C) 37 39 -
Meal 3 (P+C) 37 39 -
Meal 4 (P+F) 37 - 36
Meal 5 (P+F) 37 - 36
Shake Days: >20% Body Fat

Weight Body Fat % Lean Mass

200 22% 156

Total Cals Protein (g) Carbs (g) Fat (g)

1560 156 98 61

Protein (g) Carbs (g) Fat (g)

Meal 1 (P+C) 31 33 -
Meal 2 (P+C) 31 33 -
Meal 3 (P+C) 31 33 -
Meal 4 (P+F) 31 - 30
Meal 5 (P+F) 31 - 30
Moderate Carb Days: 6 - 13% Body Fat

Weight Body Fat % Lean Mass

200 8% 184

Total Cals Protein (g) Carbs (g) Fat (g)

2392 179 239 80

Protein (g) Carbs (g) Fat (g)

Meal 1 (P+C) 36 120 -
Meal 2 (P+C) 36 120 -
Meal 3 (P+F) 36 - 27
Meal 4 (P+F) 36 - 27
Meal 5 (P+F) 36 - 27
Moderate Carb Days: 14 - 18% Body Fat

Weight Body Fat % Lean Mass

200 8% 184

Total Cals Protein (g) Carbs (g) Fat (g)

2208 166 221 74

Protein (g) Carbs (g) Fat (g)

Meal 1 (P+C) 33 110 -
Meal 2 (P+C) 33 110 -
Meal 3 (P+F) 33 - 25
Meal 4 (P+F) 33 - 25
Meal 5 (P+F) 33 - 25
Moderate Carb Days: >20% Body Fat

Weight Body Fat % Lean Mass

200 8% 184

Total Cals Protein (g) Carbs (g) Fat (g)

2024 152 202 67

Protein (g) Carbs (g) Fat (g)

Meal 1 (P+C) 30 101 -
Meal 2 (P+C) 30 101 -
Meal 3 (P+F) 30 - 22
Meal 4 (P+F) 30 - 22
Meal 5 (P+F) 30 - 22