MUSCLE-CENTRIC CALCULATOR

Personalized daily calories and macros to support muscle preservation and recovery

Recovery places unique demands on the body. When activity drops and appetite is inconsistent, patients can unintentionally under-eat protein and lose lean muscle. This calculator provides a muscle-centric daily target for:

  • Total Daily Calories
  • Protein, Fat, and Carbohydrates (grams + %)

Use these results to guide food choices during recovery, training, or return-to-activity phases.

Calculator Instructions:

STEP 1: Enter Your Information

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STEP 2: Click Calculate to generate your personalized daily targets.

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STEP 3: On results page, enter your email to receive your complete PDF of macronutrient breakdown and high protein recipes to try at home.

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

XR® Protein-Equivalent Calculation (3-Week Surgical Program)

During the XR® Surgical Recovery Program, XR® is taken 2 times per day.


XR® intake (2 servings/day):
≈ 60–80 g protein-equivalent per day

Protein remaining to obtain from food:
Daily protein target − 60–80 g = ___ g/day


XR® helps cover a significant portion of your protein requirement when full meals or large protein portions aren’t realistic.

  • How to Use These Results

    These targets are designed to help you:

    • Maintain or rebuild muscle during recovery
    • Support performance and tissue repair
    • Stay consistent even when appetite and routine change

    Prioritize protein first, then use fats and carbohydrates to reach your calorie needs and support energy, training tolerance, and overall nutrition.

  • Protein Focus During Recovery

    Protein is the most common macro patients under-consume during recovery because:

    • appetite is reduced
    • chewing or meal volume is difficult
    • nausea, pain meds, or GI sensitivity limit intake
    • mobility limitations reduce meal prep

    If you struggle to hit your protein target through food alone, targeted amino acids can help bridge the gap.

  • Why XR® Fits Into a Macro Plan

    XR® provides essential amino acids (EAAs), the amino acids directly responsible for stimulating muscle protein synthesis, in a low-volume serving that is easy to use when appetite is limited.


    XR® is intended to:

    • Supplement your nutrition plan
    • Support protein intake consistency during recovery
    • Help you stay aligned with your overall calorie and macro targets
    • XR® does not replace meals.

The Muscle-Centric Diet: Fueling for Recovery

Recovering from surgery requires more than just physical rehabilitation; it demands proper nutrition to combat muscle loss and support healing. 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.

Read The Blog To Learn More > 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
Notes and Disclaimers
This calculator provides educational estimates for daily calories and macros. Individual needs vary based on medical history, procedure type, activity level, and clinician guidance. Always follow the nutrition and peri-operative instructions provided by your surgeon or healthcare team.

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