Nutrition for lifters
Protein and calories matter more when you lift. Sweatmeal sets protein from lean mass and calories from the training you did.
Who this is for
Strength and physique athletes who track sessions with a wearable or Apple Health.
Three common problems
Protein by raw bodyweight
A single grams-per-kilo of scale weight over-targets some people and under-targets others.
Cutting without losing muscle
A deeper deficit needs more protein, not the same amount.
Rest days treated like training days
The same target every day ignores the difference between a heavy session and a day off.
How Sweatmeal handles them
Protein from lean mass
With body fat entered, protein is set per kilo of lean mass; otherwise from an ideal weight for your height.
Protein rises in a deep cut
The target increases as the deficit deepens, to protect muscle.
Your own numbers if you have a coach
Enter fixed calories and macros from a coach or tune the formula; either mode is free.
The method is on the methodology page. Targets, wearable sync, trends and the race calendar are free; logging and the AI coach are Pro.