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Nutritional Diversity
Kairos AI Human Optimizer
A transparent, rule-based calorie and macro planner built on the same physiology taught in the Sports Nutritionist certification — enter a client's stats below to generate a full plan, spaced correctly across the day.
Basic Biometrics
Male
Female
Fat Loss
Recomposition
Maintenance
Muscle Gain
Performance
Daily Targets
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kcal / day
Calories
Total daily energy target — the foundation everything else is built from.
-
grams
Protein
Drives muscle protein synthesis (MPS) — repairs and builds muscle tissue after training.
-
grams
Fat
Supports hormone production and cell function; also slows digestion, extending satiety.
-
grams
Carbs
Refills liver & muscle glycogen — primary fuel for training sessions over ~10 seconds.
Meal Distribution
| Feeding Window | Calories | Protein | Fat | Carbs |
|---|
Protein is spaced across 5 feeding windows roughly every 3–4 hours — the ISSN-backed dosing pattern shown to produce a better muscle protein synthesis response than the same total protein eaten in fewer, larger meals. Carbs are weighted earlier in the day; the pre-sleep window favors protein and fat to support overnight recovery without disrupting sleep.
How This Was Calculated
What this is, and isn't: Kairos is a transparent, rule-based estimate built on the Mifflin-St Jeor equation and published activity/goal adjustments — not medical advice, and not a replacement for a registered dietitian or physician. Anyone with an injury, a diagnosed medical condition, or a history with disordered eating should consult a qualified professional before starting any nutrition plan, including one built with this tool.
Want to understand exactly why these numbers work the way they do? Learn the full physiology in the Sports Nutritionist Certificate Program.
