Log In
Create an account to save your data and enable syncing
Create an account to save food logs, custom foods, and settings, and to enable Intervals.icu sync. Your data is linked to your account and persists across sessions.
Configure Settings
Set your energy availability, macronutrient targets, and training intensity scaling
Start by entering your bodyweight and body fat percentage — or use the appearance estimator if you don't know your exact number. These are used to calculate your fat-free mass (FFM), which is the basis for all calorie targets.
Your Energy Availability (EA) sets how many calories are available for body functions per kilogram of fat-free mass. An EA of around 40–45 kcal/kg FFM is considered optimal for health and performance. Below 30 kcal/kg is associated with REDs (Relative Energy Deficiency in Sport) and is not recommended for extended periods.
From your EA target, set your baseline carbohydrate and protein targets in %. These targets apply on rest days and form the foundation of your daily nutrition.
Finally, configure how your within-session carbohydrate intake and calories added for training scale with session intensity. Targets increase with RPE, so you eat more on the hard days with longer harder sessions, and less on easy ones.
See the Settings Reference below for a full description of every parameter.
Build Your Food Database
Search Open Food Facts foods or add your own custom entries
Search thousands of foods from the Open Food Facts database, or add custom foods with full macro and serving-size control. Head to the Food Database tab to manage your library.
Add or Sync Training Sessions
Manual entry or automatic import via Intervals.icu
Enter session duration and RPE manually to calculate fuel targets, or sync planned and completed sessions via Intervals.icu — a free training hub that connects with Garmin, Wahoo, Polar, Suunto, Apple Watch, and more.
Each session generates its own pre-, during-, and post-session fuelling targets based on duration and RPE. These sit alongside your baseline daily targets so you always know how much to eat and when.
Plan and Log Nutrition
Templates, smart suggestions, and flexible entry
Select multiple foods and specify weight or serving-based amounts per meal. Glycogo shows your remaining calorie and carbohydrate targets in real time as you build your log.
AI Nutrition Assistant
Context-aware coaching, photo logging, and meal suggestions
Open the AI Assistant tab to log food faster and get intelligent nutrition support tailored to your goals, training load, and daily targets. The assistant has full context about your sessions, remaining macros, and what you've already logged.
Fast-log food
Describe a meal in plain text and have it added to your log instantly.
Estimate from photo
Snap or upload a photo of your meal and let the assistant identify foods and estimate macros automatically.
Meal suggestions
Receive meal ideas based on your current log and remaining targets, and add them directly to your day.
Fuelling advice
Ask for session-specific guidance on what and when to eat around your training, informed by sports nutrition best practices.
Save Your Day & Track Trends
Build a history and watch your fuelling patterns over time
Save daily totals to populate trend charts and optionally upload to Intervals.icu so your nutrition data sits alongside your training data in one place. Use Reset Day to clear the log and begin a new entry.
Nutrition Settings Reference
Full parameter descriptions and recommended starting ranges
Energy and Macronutrient Targets
These determine your baseline energy and macronutrient requirements without considering training expenditure.
| Macronutrient | Recommended Baseline Range |
|---|---|
| Energy Availabilitykcal/kg FFM |
Calories available for body functions after accounting for exercise cost:
|
| Carbohydratesg/kg | 2–4 g per kg bodyweight per day |
| Proteing/kg | 1.2–2.2 g per kg bodyweight per day |
| Fatg/kg | 1–1.5 g per kg bodyweight per day |
Session-Based Parameters
These parameters control how your targets scale up with training session intensity and duration.
| Parameter | Description |
|---|---|
| Calories/hr Upper & Lower | Range of extra calories per hour added above baseline during a session. Scales with RPE — at low RPE you hit the lower bound, at high RPE you approach the upper. |
| Carbohydrates/hr Upper & Lower | Range of carbohydrates per hour consumed during training. Scales with RPE. The lower value applies to easy sessions; the upper to high-intensity efforts. |
| RPE Inflection Point | The RPE at which the rise in carbohydrate intake with intensity is centered around. Lower values support higher fuelling for moderate sessions or gut-training. Higher values keep carbohydrate intake low until high-intensity efforts. |
| Min Duration for Carbs | Session must exceed this threshold (minutes) before within-session carbohydrates are added. Recommended: 60–90 min. Keeps carbohydrate targets appropriate for short sessions. |
RPE Reference Scale
Session effort ratings based on the Borg CR100 Scale®
Session RPE is based on the Borg CR100 Scale® and reflects the overall difficulty of the session to determine cabohydrates per hour and caloric expenditure.
| RPE | Description | Typical Session Feel | Approximate Intensity |
|---|---|---|---|
| 0–10 | Very Easy | Recovery effort with minimal physiological strain. | Zone 1 |
| 10–20 | Easy | Relaxed aerobic training with comfortable conversation. | Low Zone 1 |
| 20–30 | Steady Easy | Light endurance work with slightly elevated breathing. | Zone 1–2 |
| 30–40 | Moderate | Comfortable aerobic training requiring some focus. | Zone 2 |
| 40–50 | Moderately Hard | Steady endurance work with noticeable effort. | Upper Zone 2 |
| 50–60 | Strong | Purposeful aerobic training with controlled strain. | Zone 3 |
| 60–70 | Hard | Demanding but sustainable training requiring concentration. | Upper Zone 3 |
| 70–80 | Very Hard | Heavy sustained effort. Threshold-style sessions for many athletes. | Zone 4 |
| 80–90 | Extremely Hard | Very demanding session load with limited recovery between efforts. | High Zone 4 / mixed Zone 5 |
| 90–100 | Maximal Session Load | Maximal effort sustainable for 30–60 minutes, or an extremely hard interval session with short recoveries. | Top of Zone 4 or dense Zone 5 intervals |