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Sprint Fuel.

Macro periodization for sprint & strength athletes — lose, hold, or build. Estimate your burn, check your week, and get meal timing that lands the carbs around and between sessions.

Protein · Anchor
Fixed daily, spread across feeds. Holds contractile muscle through any energy state.
Carbs · Lever
Move with the work. Stacked peri- and between-session; trimmed on light days.
Fat · Floor
Held at a hormonal minimum, pushed away from training meals.
? How it works ▶ 20-sec tour
1 Athlete
Units
Sex (for BMR)
Protein (g/kg) manual override from suggestion
Fat floor (g/kg) manual override from suggestion
2 Estimate TDEE · or type your own below
Double / wk
2
Heavy / wk
2
Light / wk
1
Off / wk
2
3000 est. kcal/day
Maintenance (TDEE) used for the plan — edit freely
Mifflin–St Jeor BMR from your stats, scaled by your training week. Double ≈ two sessions, heavy ≈ one hard session, light ≈ easy/short. It's an estimate — trust the scale over 2–3 weeks and adjust.
3 Goal & rate
Direction
Rate · sets the energy delta
4 Meals & day window
How many meals?
5 Schedule · check all that apply
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6 Day plan · meal timing
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7 Week summary
5
Training days
2
Rest days
0.5
lb / wk loss
8
lb / 16 wk
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8 Progression · stall check

Your TDEE drops as your weight does — what works now won't in a month. Re-enter your numbers up top every ~4 weeks or every 8–10 lb of change, and any time the check below stalls.

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9 Suggested supplements

Evidence-informed starting points, tuned to your sport, sex and age — general guidance, not medical advice. Check with your doctor before adding anything, especially if pregnant, nursing, or on medication.

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10 Coaching rails

Protein is the anchor

Hit it every day regardless of goal — spread across your meals at ~0.4 g/kg per feed, one inside ~2 h of lifting. In a deficit it defends muscle; in a surplus it builds it.

Carbs follow the work

The plan front-loads carbs into the meals nearest your sessions, and pushes the most into the between-session window on double days — that refuel keeps the second session sharp. Light and rest days run leaner.

The 95% guardrail

Track peak power, opening bar speed, and standing/flying times. If they sit below 95% of baseline for ~7 days while cutting, ease the rate one tier or hold at maintenance for a week. Performance is the readout; the scale is secondary.

Rest days & breaks

The schedule shows your true days off. Zero rest days means fatigue compounds fast — run 5–7 days at maintenance every 4–5 weeks. For any race or peak, switch to Maintain.

Floors that protect the engine: fat ≥ 0.8 g/kg, carbs ≥ ~2 g/kg on the lightest day, creatine throughout. A PCC coaching tool — pair with your coach, not a substitute for medical advice.