Tide Wellness • TRT Nutrition Plan

For clients on testosterone therapy aiming to build lean muscle while losing fat.

Training-focused pointers (quick)

Protein: 1.6–2.4 g/kg/day (slider below). Aim ~0.4 g/kg/meal across 3–5 meals.
Carbs: time around training to fuel performance; fill remaining calories after protein & fats.
Fats: mostly unsaturated; ~20–30% of calories during recomp/cut.

Calorie + Macro Calculator

Sex Age (years) Height (cm) Weight

Activity Goal Protein target (g/kg) Fat % of calories

BMR: — kcal

TDEE: — kcal

Target kcal: — kcal

Protein/day: — g

Fat/day: — g

Carbs/day: — g

Per-meal guide: — g (~0.4 g/kg/meal)

These become the comparison targets in the Day Plan.

High-Protein Vegetarian Dairy-Free Gluten-Free Easy-Digest