Fuel
Eat for the session you're doing
Calories today
0
target ~2883 kcal
Protein
0g
target ~160g
Carbs
0g
target ~367g
Fat
0g
target ~86g
Log a meal from a photo
Take a picture, add anything the picture can't show (portion size, oil, sauces, a drink), and you'll get a ballpark estimate from typical published values — not a measurement.
Fuelling around your sessions
- Before a hard session — about 84g of easy carbs 1–2 hours out (oats, banana, rice, toast and honey) with a little protein. Carbs are the fuel your hardest intervals actually run on; going in empty is why sessions feel flat.
- After heavy lifting or a long run — roughly 34g protein plus 84g carbs within a couple of hours. Protein gives the repair material, carbs refill the tank so tomorrow isn't ruined.
- Rest and deload weeks — hold protein, ease carbs back a little since you're burning less. Never drop food to "make up" for a missed session.
- Your effort level (6/10) — the higher this goes, the more food the plan needs. Training hard on too little is the fastest way to lose the progress you're chasing.
A note on doing this safely
- Every number here is an estimate to steer by, not a measurement. Precision isn't the point — direction is.
- Under-eating while training hard costs you strength, sleep, hormones and bone health long before it changes how you look. If energy, mood or recovery drop, eat more.
- Consistent over-eating brings its own health costs. Steady, unspectacular changes beat aggressive swings.
- No food is "bad" and no meal needs earning. If tracking starts to feel compulsive or stressful, take a break from it and tell your coach — that's a signal, not a failure.
- GoalForge is not a doctor or dietitian. For medical conditions, injuries, pregnancy, or a difficult relationship with food, please talk to a professional.