Recovery Day Meal Adjuster

Body weight (kg) Training day calories (kcal) Recovery load today Low (full rest / short walk) Medium (light activity) High (lingering fatigue / poor sleep) Primary goal Fat loss Maintain Muscle gain Soreness / fatigue (1-10) Build recovery-day plan

What this tool does

Adjusts your training-day nutrition into a recovery-day version so you can support repair, manage appetite, and stay aligned with your weekly goal.

Who and when to use it

• Athletes using different fueling levels on training vs rest days.
• Anyone with fatigue spikes, poor sleep, or soreness after hard sessions.
• Users who tend to under-eat or over-correct on non-training days.

Step-by-step usage

1. Enter body weight and your typical training-day calories.
2. Select today’s recovery load and fatigue score honestly.
3. Pick your primary goal (fat loss, maintain, or muscle).
4. Use the generated macros for today only, then reassess tomorrow.

Example interpretation

If calories drop slightly but protein stays high, the plan is protecting muscle and recovery while reducing unnecessary intake from lower activity output.

FAQ

Should carbs always be lower on recovery days?

Often yes, but not always. High fatigue or poor sleep may still justify moderate carbs.

Can I use this daily?

Use it on low-load or rest days; keep training-day fueling separate.

What if I feel flat the next workout?

Increase recovery-day carbs slightly and monitor session quality.

Does this replace coaching?

No. It provides practical structure, not medical or individualized clinical advice.

Next best tools

• Training Day Fueling Assistant — set training-day fuel after locking your recovery-day baseline.
• Adaptive Macro Periodizer — zoom out to weekly macro structure across mixed training load.
• Recovery-Driven Calorie Engine — tune day-level calorie shifts from fatigue and sleep signals.