Experiences

Elite professional athlete

Performance nutrition that keeps flavor on the plate.

Macros and cross-contamination are handled with discipline, organic sourcing is applied where it matters, and pleasure stays on the plate inside non-negotiable lines.

Organized mise of vegetables and ingredients—fuel and discipline before plating

Nutrition planner

Define your athlete’s macro targets

Enter biometrics and training phase — the engine applies Cunningham-equation RMR, periodized macro bands, and RED-S guardrails. Copy the chef summary directly to the kitchen.

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.

Once dates, place, guests, and boundaries are clear, we put the engagement in writing. Start with an inquiry and you will receive a direct reply.

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