Performance nutrition

Targets pinned on paper. Execution held on the pass.

Chef Paul Graham’s kitchen builds every meal against a target. Cunningham-equation energy, periodized macros, and RED-S guardrails are calculated from trainer directives, not guesswork.

Use the planner below to generate a chef summary from your athlete’s metrics. Enter weight in kilograms or pounds and height in centimeters or inches; output still expresses food mass in grams. The kitchen executes to specification without lowering plate standard.

High-contrast plated course—modern, bold presentation for performance-minded dining

Plate discipline

Reference frames beside the calculator

Illustrative craft stills showing how restrained plating and mise discipline pair with quantitative targets. They are reference frames, not previews of ingredients for a specific booking.

A composed course at the pass: light, line, and restraint before the table sees the plate.
Outdoor table discipline with temperature, garnish, and sequence set before service.
Residence service rhythm held quietly in the room: linen, glass, sequence, and pace.
Finishing at the pass with micro-adjustments that register immediately on the palate.
A closing course held to the same scrutiny as savory work: temperature, texture, and restraint.

Scroll horizontally for more frames

Trainer-facing planner

Internal planning aid for trainers: set athlete metrics, then share the chef summary and prep list with Chef Paul Graham's kitchen team. This is not medical nutrition therapy. Choose metric or US customary inputs below; the engine converts to SI (kg/cm) for calculations and still surfaces dual-unit context where it improves handoff clarity.

Units & directives

Body mass units

Height units

Directive rules version

Training phase

Athlete anthropometry

Sex (RMR equation)

Age (years)

Body weight (kg)

Height (cm)

Lean body mass (kg), optional

Body fat %, optional

Load & handoff

Activity position in phase (0.5)

0 anchors the low edge of the phase activity band; 1 anchors the high edge.

Meals / day (prep split)

Context label (optional)

Live plan dashboard

Values respond immediately to validated inputs. Nothing persists beyond this browser tab.

Session only

Flags — review before handoff

Fat raised to meet the 20% of energy (or 0.8 g/kg) guardrail — carbohydrates were reduced accordingly.

Targets (daily)

RMR

1851

kcal/d

cunningham

TEE

3425

kcal/d · headline load

Protein

160

Carbs

525

Fat

76.1

Provenance & screening detail(expand details)

Cunningham (1980): RMR = 500 + 22 × LBM (kg). LBM = median(Boer 1984, Hume 1966, Deurenberg-implied FFM 1991), then sanity-clamped; component estimates below.

FFM source: ensemble · LBM used: 61.4 kg (135.4 lb)

Boer (1984): 61.4 kg (135.4 lb)
Hume (1966): 57.8 kg (127.4 lb)
Deurenberg-implied: 63.7 kg (140.4 lb)
Half-range (spread): ±3.0 kg (6.6 lb)

EA proxy (TEE÷FFM): 55.8 kcal/kg FFM/d; ~25.3 kcal/lb FFM/d (screening)

Weekly totals, audit trail, and kitchen notes are in Chef summary below. Copy that block for Chef Paul Graham's team.

Chef summary

Copy-ready handoff language for Chef Paul Graham's kitchen team.

Cultar Dining — nutrition targets (internal planning aid)
Not medical nutrition therapy; adjust to preference and service constraints.

Inputs
— Rules v1.0.0; build (Build / strength)
— male; age 30 y; 180.0 cm (70.9 in); 80.0 kg (176.4 lb)
— LBM (ensemble Boer / Hume / Deurenberg median): ~61.4 kg (135.4 lb)
— Activity in phase: 0.5; meals/d: 4

Energy
— EA proxy: 55.8 kcal/kg FFM/d (TEE÷FFM; screening); ~25.3 kcal/lb FFM/d
— RMR 1851 kcal/d — Cunningham (1980): RMR = 500 + 22 × LBM (kg). LBM = median(Boer 1984, Hume 1966, Deurenberg-implied FFM 1991), then sanity-clamped; component estimates below.
— Activity factor 1.85 → TEE 3425 kcal/d

Daily macros
— Protein 160 g · Carbs 525 g · Fat 76.1 g
— Kcal from macros (rounded components): 3425

Weekly (×7)
— ~23975 kcal · ~1120 g P · ~3675 g C · ~533 g F

FFM ensemble
— Boer 61.4 kg (135.4 lb) · Hume 57.8 kg (127.4 lb) · Deurenberg-implied 63.7 kg (140.4 lb)
— Spread ±3.0 kg (6.6 lb) → FFM used 61.4 kg (135.4 lb)

How this was calculated
1. FFM / LBM: 61.4 kg (ensemble median)
2. RMR (REE): 1851 kcal/d — 500 + 22×FFM (kg)
3. Total energy (TEE): 3425 kcal/d = RMR × 1.85
4. Protein target: Mid 2.00 g/kg BW → 160.0 g request; 160 g after caps/floors
5. Fat target: Mid 0.90 g/kg BW; min fat rule → 76.1 g
6. Carbohydrate target: Residual after P/F → 525 g (6.56 g/kg BW)
7. EA proxy (screening): 55.8 kcal/kg FFM/d (not net EA)

Flags
— Fat raised to meet the 20% of energy (or 0.8 g/kg) guardrail — carbohydrates were reduced accordingly.

Kitchen notes
— Center plates on protein and produce; use starches and added fats to hit macro totals.
— Confirm allergies, fasting windows, and last-minute schedule changes before service.

Food prep list

Per-meal split and mise checklist tuned to the selected meals/day value.

Prep split: 4 meals/d
Daily: 160 g P · 525 g C · 76.1 g F · ~3425 kcal
Weekly ×7: ~1120 g P · ~3675 g C · ~533 g F · ~23975 kcal

Meal 1: ~40 g protein · ~131.3 g carbs · ~19 g fat
Meal 2: ~40 g protein · ~131.3 g carbs · ~19 g fat
Meal 3: ~40 g protein · ~131.3 g carbs · ~19 g fat
Meal 4: ~40 g protein · ~131.3 g carbs · ~19 g fat

Prep checklist (adapt to menu)
— Portion primary protein for each occasion; verify cooked yield vs raw weight.
— Batch cook grains / potatoes or prep cold carb sources to hit carb clusters.
— Pre-measure oils, dressings, and dairy to guard fat totals.
— Vegetables: generous volume, minimal added fat unless budgeted above.

Next step

Targets from this tool go directly to Chef Paul Graham’s kitchen. Inquire to confirm dates, venue, and dietary boundaries before service is scheduled.

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