BJJ NUTRITION PLANNER
BOB VISCOUNT | BJJ NUTRITION COACH
HOW THIS WORKS
Planning, Not Tracking
Most nutrition apps want you to log what you already ate. This one does the opposite — you open it before you eat and figure out what to put on your plate given what's coming up on the mat.
Your EER
Your Estimated Energy Requirement is calculated using the 2023 Dietary Reference Intake (DRI) equations — the same framework dietitians use. It accounts for your gender, age, height, weight, and activity level.
Macro Targets
Carbohydrates first — set conservatively at the low end of evidence-based ranges for BJJ athletes, then adjustable up. Low Active starts at 3 g/kg, Active at 5 g/kg, Very Active at 6 g/kg. Rest days default to 3 g/kg. You can adjust to Moderate or High within your range using the Carb Target control.
Protein second — fixed at 1.65 g/kg of bodyweight (midpoint of the 1.6–1.7 g/kg evidence-based range for trained athletes).
Fat last — whatever calories remain after carbs and protein. Should fall between 20–35% of total calories; the app flags it if it doesn't.
Pre-Meal Timing
On the Pre-Training tab, select how far out you're eating from class. The app calculates a carb target based on the 1g carb/kg/hr guideline — the closer to class, the simpler and faster-digesting your meal should be.
The Scoreboard Colors
Progress bar colors map to BJJ belt ranks — white → blue → purple → brown → black. Hit the black belt and you've nailed your target. Stripes are bonus markers at 25% increments.
Morning / Fasted Training
Training on an empty stomach is common in BJJ (6am classes, anyone?). The app flags this and adjusts recommendations — small, fast-digesting carbs are your friend before rolling on an empty tank.
Built by a BJJ Black Belt + Nutrition Coach
Bob Viscount has been training since 2011 and is a Precision Nutrition certified coach finishing his Master's in Nutrition & Dietetics. This tool reflects the real nutrition questions that come up on and off the mat.