What This Is
A free calculator built for endurance cyclists and athletes. Enter your body stats, today's training load, and a few questions about your eating habits. You'll get estimated daily calories, macro targets for training, and a gut-support score — a simple proxy for how well your dietary patterns align with what the research says supports gut health and performance.
Why Gut Health Is In Here
Your gut microbiome affects how you absorb nutrients, manage inflammation, and recover from hard training. You can't test it from a web page — but the research is clear on which everyday habits move the needle: fibre intake, plant diversity, live fermented foods, and how much of your diet comes from ultra-processed sources. This calculator scores those habits and gives you practical nudges, not rules.
Daily Fuel & Gut-Support Calculator
Estimates daily calories (including training), macro targets, and a gut-support score based on fibre + plant diversity habits. All calculations run locally in your browser.
1) Body + Baseline
2) Training Energy (today)
Best method is cycling kJ from your file (kJ ≈ kcal). If you don’t have kJ, use ride time + effort as a rough estimate.
3) Goal
4) Gut-support Habits (microbiome proxy)
This score is based on the big levers: fibre, plant diversity, live fermented foods, and your reliance on ultra-processed foods. It’s not “clean eating” — it’s “what dominates your diet”.
What counts as a “plant”? Fruit, veg, legumes, whole grains, nuts, seeds, herbs and spices — plus coffee, tea, and dark chocolate (70%+). Count each distinct item once per week (not per serving).
Count live yoghurt/skyr/kefir (check “live cultures”), kimchi/sauerkraut, miso, tempeh, etc. Cheese doesn’t count as a probiotic food here.
Includes protein powders and meat substitutes as well as packaged snacks. The score penalises reliance most when UPF displaces fibre and plants. If your fibre and plant diversity are strong, the UPF penalty is automatically reduced.
Results
Macro targets
Gut-support score
Simple food nudges (no meal plans)
How It Works
Enter your body mass, age, and activity level for a baseline calorie estimate. Add today's training load (kJ from your ride file is best; duration + effort works too). Choose a goal — performance, maintenance, or fat loss — and answer four questions about your weekly eating habits. Hit Calculate. You'll see estimated calories, a protein/carb/fat breakdown, a gut-support score out of 100, and simple, specific suggestions for where to improve. Everything runs locally in your browser. Nothing is stored or sent anywhere unless you choose to email yourself the report.
What This Isn't
This is not medical or diagnostic advice. The gut-support score reflects patterns over time, not individual meals. Some foods that are broadly healthy won't suit everyone — if something consistently bothers you, swap it for another fibre- or plant-rich option. Ultra-processed foods are penalised most when they crowd out real food; functional use (like protein supplements alongside a strong overall diet) is treated differently.
Want Help Putting This Into Practice?
This calculator shows you where you stand. Turning that into better fuelling, recovery, and performance day-to-day requires context — your training load, your goals, your schedule, what's realistic for you.
The Collective is group coaching with structured training, community support, and direct access to ask me nutrition questions as they come up. It's built for self-motivated riders who want guidance without hand-holding. See how it works →
1-to-1 coaching includes personalised nutrition planning alongside your training, scaled to what you need. If you want someone to connect the dots between your food, your training, and your results, this is where that happens. Find out more →