The Muscle-Centric Calculator

Welcome to the Muscle-Centric Calculator, your personalized tool for optimizing recovery after surgery or injury. This calculator helps you determine a high-protein diet tailored to your recovery needs.

  • Step-By-Step Instructions:

    1. Enter Your Details – Input your height, weight, and age into the calculator below. Your activity level is already set to "Recovery Mode."
    2. Use the BMI Chart as a Guide – Refer to the provided BMI (Body Mass Index) chart to ensure you are eating according to your recommended height-to-weight ratio. For best results, choose a weight in the green zone on the BMI chart for your height. This helps prevent overeating or undernourishment.
    3. View Your Results – Instantly receive your customized macronutrient breakdown and protein target to support optimal recovery.
    4. Get a Personalized Plan – On the results page, enter your email to receive a detailed PDF with tailored meal plans, recipes, and step-by-step photo guides to help you stay on track.

Your Muscle-Centric Recovery Diet Recommendations:

Sex: Female

Age: 20

Height: 6ft 55inch

Weight: 66lbs

Total daily grams of:

Protein 15/40G

Fat 15/40G

Carbs 15/40G

Total Daily Calories: 123

kcal

Daily calories from:

123

Protein

123

Fat

123

Carbs

The Muscle-Centric Diet: Fueling for Recovery

Recovering from orthopedic surgery requires more than just physical rehabilitation; it demands proper nutrition to combat muscle loss and support healing. Surgery triggers a hypermetabolic state, increasing the body's demand for amino acids, which can lead to muscle atrophy if not adequately addressed. A muscle-centric approach is designed to optimize muscle protein synthesis (MPS) by providing the right balance of protein, carbohydrates, and fats, tailored to each patient's recovery needs.

Patients recovering from surgery often require a higher protein intake, up to 2.0 g/kg of ideal body weight daily, to effectively support muscle repair. Nutrient timing is critical, with recommendations to consume high-quality protein within an hour of waking, before and after exercise, and before sleep. The XR® Recovery Program integrates these principles with a customized plan from the Muscle-Centric Calculator, including personalized diet recommendations and sample meal plans, helping you fuel your recovery with precision and ease.

For a deeper dive into the science behind this approach, read our full blog: The Muscle-Centric Diet: Fueling for Optimal Recovery

Read The Blog Click Here

Recovery Made Simple with XR® Recipes

Discover delicious and easy-to-make recipes designed to support your recovery using XR®. Each delicious combination is packed with the nutrients you need to promote healing, build strength, and optimize muscle recovery.

Try Recipes Here

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