Enter your ideal body weight and this works out your daily target, your per-meal target, and what to add on the days you train.
Tell us where to send it and you can print your plan — your targets, plus every food chart on this page — as a one-page sheet for the fridge.
Print it now, or come back to this page any time and enter your weight again. The app that plans your meals around this number is further down the page.
The Warrior Program app — men: app-tour.awakenthemanwithin.com · women: app-tour.herwarriorwithin.com
The last column is the amount of each food it takes to hit your per-meal target on its own. Macros are USDA raw values — cooking removes water, so a cooked portion weighs less and reads a little higher per ounce.
Reading the quality chip. DIAAS scores how much usable protein a food actually delivers. Excellent ≥ 1.0 Good 0.75–0.99 Incomplete — collagen has no tryptophan, so it supports skin and joints but does not count toward your protein target.
Your protein number is where it starts. The Warrior Program app plans the meals that hit it, runs your training, and gives you a coach who actually reads what you write. Twelve weeks, one app.
Your protein number is where it starts. The Warrior Program app plans the meals that hit it, builds recovery into your week, and pairs you with Coach Cecilia, who reads what you write. Twelve weeks, one app.
Protein powders vary by brand. Whey protein and whey protein isolate show typical label values for a 30 g scoop, so check your own tub. DCA products show their own labels.
Skin roughly doubles the fat and calories on poultry. Fatty fish — salmon and trout — also supply omega-3, so favor them two to three times a week.
General nutrition guidance for coaching clients, not medical advice. If you are pregnant, or managing kidney or liver conditions, talk with your physician before changing your protein intake.