Personal Information Age Gender Female Male Other Weight (kg) Height (cm) Activity Level Sedentary (little or no exercise) Lightly active (light exercise 1-3 days/week) Moderately active (moderate ...

Nutrients to Support Reproductive Health Nutrient RDA for Women RDA for Men Function Folate/Folic Acid 400-800 mcg 400 mcg Prevents neural tube defects, supports egg quality and sperm health Iron ...

Health Status Have heart disease Have diabetes Have hypertension Family history of heart disease Activity Level Select Activity Level Sedentary (little to no exercise) Lightly active (light exercise 1 ...

Your Information Age (years) Weight (kg) Gender Select gender Male Female Other/Prefer not to say Activity Level Select activity level Sedentary (little to no exercise) Lightly active (light exercise ...

Carbohydrates are stored in the muscles and liver as glycogen. During endurance exercise, your body relies heavily on these glycogen stores for fuel. As these stores deplete, fatigue sets in – often ...

Timing: The "anabolic window" refers to the period after exercise when your body is primed to use nutrients for recovery and adaptation. Composition: The right mix of macronutrients supports different ...

The Science of Substitution Recipe substitutions involve understanding the functional properties of ingredients in cooking and baking. When replacing an ingredient, consider: Physical properties: ...

Volume Conversions 1 cup = 236.59 ml 1 tablespoon = 14.79 ml 1 teaspoon = 4.93 ml 1 fluid ounce = 29.57 ml 1 pint = 473.18 ml 1 quart = 946.35 ml 1 gallon = 3.785 liters ...

Nutritional Timing Principles Pre-workout nutrition timing is based on the body's digestive process and how different nutrients are metabolized. Strategic nutrient timing maximizes performance and ...

What is a Keto Diet? The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. When you consume very few carbs, your body ...

The BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE): Sedentary (little or no exercise): BMR × 1.2 Lightly active (light exercise 1-3 days/week): ...

Activity LevelSedentary (little or no exercise)Lightly Active (light exercise 1-3 days/week)Moderately Active (moderate exercise 3-5 days/week)Very Active (hard exercise 6-7 days/week)Extremely Active ...