Today’s targets
Use workout targets on training days; use rest targets on rest days.
Workout day targets (2300 kcal)
- Protein
- 160 g
- Carbs
- 280 g
- Fat
- 60 g
- Fiber
- 35 g
- Steps
- 8k–12k
- Water
- 3.2–4.0 L
- Sodium
- 2–3 g (≈5–7.5 g salt)
- Potassium
- 3.5–4.7 g
Rest day targets (2100 kcal)
- Protein
- 160 g
- Carbs
- 185 g
- Fat
- 70 g
- Fiber
- 35 g
- Steps
- 8k–12k
- Water
- 3.2–4.0 L
- Sodium
- 2–3 g (≈5–7.5 g salt)
- Potassium
- 3.5–4.7 g
Swap: reduce rice by ½ cup cooked or reduce 1 chapati; replace with veg + protein.
Quick links
Downloads
- Mobile worksheet (PDF) — open on phone
- Mobile worksheet (HTML) — tap checkboxes in browser