🚨 Understanding Your Nutrition Gap Score
(This is how far off your daily intake is from what your body actually needs.)

600+ ➝ You’re way overfueling
If you're not gaining weight, you’ve either got freak genetics or you're training like a maniac and the calculator didn’t account correctly.. For most, this is excess intake that turns into fat, not performance.

300 to 600 ➝ You’re in a large surplus
You might feel strong right now, but this is borderline “bulk” territory. Maybe you're doing more than the calculator captured, but if you're gaining weight fast or feel sluggish, this is why.

150 to 300 ➝ Slight surplus
This is great for performance, recovery, and muscle. Not ideal if you're trying to lean out, but great for building and fueling hard sessions.

-150 to 150 ➝ Maintenance
You're hovering near maintenance. Not gaining, not really losing, just holding steady. Solid for performance and recovery, frustrating if you're trying to lean out. If performance is the priority, this is where you should live most of the year.

-150 to -300 ➝ Slight deficit
The sweet spot for recomp. You can lean out without killing your performance, as long as your fueling strategy is dialed in.

-300 to -600 ➝ Moderate deficit
Great for fat loss. But expect trade-offs, slower recovery, some energy dips, and training that might not feel as strong.

-600 to -900 ➝ Large deficit
You're underfueling. You’ll lose weight, but probably also lose your edge. This can be acceptable at the END of a cutting phase. Expect cravings, mood swings, and performance declines.

-900+ ➝ Red zone
This is where the wheels fall off. Recovery tanks, performance stalls, fat loss stops working, and your body fights back. If you're here, it's time to fix it.