Nutrition Guide — PeptideEats

Peptide Eats: Three Approaches — Tetrahedron protocol, Effect Matrix, and Dynamic Wheel for daily balance — Three ways to structure your eating: build your protocol (tetrahedron), match meals to effects (matrix), or spin the wheel for daily balance.

1. Daily Calorie & Macro Targets

For healthy adults with moderate or active lifestyles (maintenance, not weight loss). Adjust portions up/down if you’re much smaller or larger than average.

Macronutrient ranges (all groups)

Protein: ~20–25% of calories (higher end of 10–35% AMDR)
Fat: ~25–30% of calories (within 20–35% AMDR)
Carbs: ~45–55% of calories (within 45–65% AMDR)

Hydration guide

Women: ~2–2.5 L total fluids/day
Men: ~2.5–3 L total fluids/day
More in heat, exercise, or if very active.

Age	Moderate (regular exercise)	Active (hard exercise / physical work)
Men – approximate maintenance calories
18–25	~2,600–2,800 kcal	~2,900–3,000 kcal
25–30	~2,600–2,700 kcal	~2,800–3,000 kcal
30–40	~2,500–2,600 kcal	~2,700–2,800 kcal

Age	Moderate	Active
Women – approximate maintenance calories
18–25	~2,000–2,200 kcal	~2,200–2,400 kcal
25–30	~1,900–2,100 kcal	~2,200–2,300 kcal
30–40	~1,900–2,000 kcal	~2,100–2,200 kcal

Matches US guideline ranges: women generally 1,600–2,400 kcal/day; men 2,000–3,000+ depending on age and activity.

2. Example “Normal Day” Meal Sheets

Same structure for all: 3 main meals + 1–2 snacks. Lean protein every meal, mostly whole-grain carbs, fruits/veg, healthy fats.

A. Men 18–25 (moderate) – ~2,700 kcal

Meal	Foods
Breakfast (~650 kcal)	3 whole eggs + 2 egg whites scrambled; 2 slices whole-grain toast with 1 tbsp peanut butter; 1 medium banana; water or unsweet tea
Snack (~250 kcal)	Greek yogurt (170 g, 2%); small handful mixed nuts
Lunch (~750 kcal)	6 oz grilled chicken breast; 1.5 cups cooked brown rice; 1–2 cups mixed vegetables (broccoli, carrots, peppers) with olive oil drizzle
Snack (~200 kcal)	1 apple; 1 string cheese or small piece of cheese
Dinner (~800 kcal)	6 oz salmon; 1 cup cooked quinoa or potatoes; large salad (mixed greens, tomatoes, cucumber) with olive-oil vinaigrette

Water: aim for 8–10 cups spread across the day.

B. Women 18–25 (moderate) – ~2,000 kcal

Meal	Foods
Breakfast (~450 kcal)	2 whole eggs + 1 egg white; 1 slice whole-grain toast with 1 tsp butter or avocado; 1 small orange
Snack (~150 kcal)	Small Greek yogurt or cottage cheese cup
Lunch (~550 kcal)	4 oz grilled chicken or tofu; 1 cup cooked brown rice or farro; 1–2 cups mixed vegetables with olive oil
Snack (~150 kcal)	1 piece of fruit (apple/pear); 10–12 almonds
Dinner (~700 kcal)	4–5 oz baked fish or lean beef; 1 cup roasted potatoes or sweet potato; 1–2 cups salad or steamed veg with dressing

Water: at least 7–9 cups/day.

C. Men 25–30 (active) – ~2,900–3,000 kcal

Same structure as Men 18–25 moderate, plus:

Slightly bigger carb portions at breakfast and lunch (extra slice toast, extra ½ cup rice/pasta)
Add one more small snack (e.g., extra fruit + small handful of nuts)

D. Women 25–30 (active) – ~2,200–2,300 kcal

Same as Women 18–25 moderate, plus:

Add ½ cup extra carbs at lunch or dinner (e.g., more rice/potato)
Or add a second small snack (fruit + nuts)

E. Men 30–40 (moderate) – ~2,500–2,600 kcal

Use Men 18–25 plan but:

Slightly smaller carb portions (e.g., 1 cup rice instead of 1.5 at lunch)
Keep protein similar to maintain muscle

F. Women 30–40 (moderate) – ~1,900–2,000 kcal

Use Women 18–25 plan but:

Slightly smaller portions of starches (e.g., ¾ cup rice, a bit less potato)
Keep protein consistent