Tide Wellness • TRT Nutrition Planner

High‑protein, heart‑healthy carbs, adequate fats, and simple meals to support strength, recovery, and fat loss during TRT.

Why this works (quick evidence-based tips)

Protein priority: 1.6–2.2 g/kg to support lean mass and recovery.
Smart carbs: fruit, potatoes, oats, rice, quinoa for training fuel & glycogen.
Adequate fats: keep ≥25% calories (omega‑3s, olive oil, nuts, avocado).
Meal rhythm: 3–4 meals/day; aim for even protein distribution; eat unhurried.

Calorie & Macro Calculator (TRT)

Calculations update automatically as you edit.

Sex Age (years) * Height *

ft in

Weight *

Activity Goal Protein target (g/kg)

Current: 1.8 g/kg

Fat % of calories

Current: 30%

BMR

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TDEE

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Target kcal

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Protein

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Carbs

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Fat

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— g protein per meal (3–4 meals)

Protein

0/0 g

Carbs

0/0 g

Fat

0/0 g