You enter
- Body mass, unit, eating times, and dietary pattern
- One selected training-demand band for each day
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Weekly Menu Target Template
Calculate daily and meal-level carbohydrate/protein ranges, then build a deterministic seven-day food template.
Use it when
Use after the training week is set and before the household writes the grocery list.
Actual workflow
What goes in. What comes out.
You receive
- Daily and per-eating-time ranges with formulas
- Seven-day meal-building template and grocery handoff
Example day split
Daily carbohydrate range: 300–420 g
Five eating times entered
Per-eating-time planning range: 300 ÷ 5 to 420 ÷ 5 = 60–84 g
Food examples then follow the selected eating pattern.
Recognizable examples
Real products that match this tool
These package photos help athletes and parents recognize the category in a store. Brands are examples, not endorsements; check the current label for ingredients and allergens.
Ready-to-serve rice
Minute Rice Jasmine Rice Cups
Ready-to-serve rice example for building a quick lunch or dinner.
Official product page
Canned black beans
Goya Organic Black Beans
Canned-bean example for plant-based meals and iron-containing food variety.
Official product page
Fortified breakfast cereal
Original Cheerios cereal
Recognizable fortified-cereal example for breakfast; check the current box label.
Official product pageEducational use only. The unlocked tool shows its inputs, assumptions, formulas, substitutions, and result ranges where calculations apply. Results do not diagnose or treat a condition and should be interpreted with the athlete's actual training, food access, tolerance, medical history, and qualified care when needed.