Centurio Nutrition Tools
CENTURIO
Evidence Based Mental Fitness Training
A practical nutrition tool for members who want clarity around daily energy, protein, carbohydrate and fat targets, then a simple way to calculate the macros in the meals they actually eat.
Athletic woman eating a balanced high protein meal
Nutrition Tools

FUEL THE BODY.
TRAIN THE MIND.

Know what your body needs. Build meals around the target. Use consistent nutrition to support training, recovery and performance.

TrainWith purpose
FuelYour body
AchieveYour goals
01 Daily Target

CALCULATE YOUR MACROS

Estimates daily energy needs with the Mifflin St Jeor equation, then sets protein from body weight and allocates the remaining calories between fat and carbohydrate.

Your details
Goal
Uses a moderate starting adjustment of 15 percent below maintenance for fat loss, 10 percent below maintenance for body recomposition, and 10 percent above maintenance for gain. Fill in Desired weight and Timeframe weeks below to replace this generic estimate with your own timeline. Available on every direction except Maintain, which is a zero rate of change by definition.
Fill this in with Desired weight to calculate the calorie deficit or surplus your own timeline requires, instead of a generic estimate.
Macro settings
Evidence-based range for Maintain: 1.6–2.0 g per kg (bodyweight-based, not a % of calories). Adjust to suit your plan.
20–30% of calories is a reasonable range for most goals; 25% is a solid default.
Man eating a balanced meal with lean protein and vegetables
Fuel the work. Support the recovery. Build consistency.
Resting Energy
0 kcal
Estimated Maintenance
0 kcal
Daily Target
0 kcal
Goal Direction
Maintain
Protein0 g
Carbohydrate0 g
Fat0 g
Enter your details and calculate your target.
How it works

USE THE NUMBER.
THEN USE THE FEEDBACK.

The calculator creates a starting target. Your real response over several weeks tells you whether the target is serving the goal.

What the calculator uses

Energy. Resting energy is estimated from age, height, body weight and sex, then multiplied by your selected activity level.

Protein. Set in grams per kilogram using either current or desired body weight.

Fat. Set as a percentage of daily calories.

Carbohydrate. Receives the calories remaining after protein and fat are allocated.

Member practice
Choose a target. Follow it consistently. Review body weight, energy, training performance and recovery. Make small changes from evidence rather than from one unusual day.
This tool is for general adult education and planning. It is not medical nutrition therapy and is not a substitute for individual advice from a qualified health professional.
02 Meal Calculator

CALCULATE THE MEAL IN FRONT OF YOU

Search USDA FoodData Central, the Australian Food Composition Database and Open Food Facts for what you're eating, select a match, then set the amount in grams. Can't find it? Add it manually using the values from its nutrition label.

Search foods
Search for a food above to add it to your meal.
Food data from USDA FoodData Central (public domain), the Australian Food Composition Database, © Food Standards Australia New Zealand (CC BY-SA 3.0 AU), and Open Food Facts contributors, openfoodfacts.org (ODbL).
Your meal
Food
Amount g
kcal per 100 g
Protein
Carbs
Fat
Fibre
Calories0
Protein g0
Carbs g0
Fat g0
Fibre g0
Calculate your daily target above to see how this meal contributes to your day.
FoodAmountkcalProteinCarbsFatFibre