Food, training & wellbeing by the minute.
Meals, recipes, training and timing are laid out for the day. Open your plan and see your next step.
Today. Perfected.
Your whole day, in one guide.
Your meals, workouts and wellbeing live together. No gathering advice from scattered tabs, apps and notes to build your own schedule.
Track what you do with Journal
Log meals, monitor calories and record activities in Calicen. Your plan and your actual day stay connected.
Nutrition
Meals
Snacks to reach your daily calorie target
2,256
2,500
244 kcal
planned meals
daily target
room for snacks
Your planned meals provide the base. Choose snacks to make up the difference to your personal daily calorie target.
This preview uses a 2,500 kcal daily target. Log in for your personal calorie requirements. Log in
Hot cacao
0.3 servings ≈ 244 kcal
Grain Free "Instant Oats"
0.6 servings ≈ 244 kcal
Keto Vegan chia and coconut bowl
0.4 servings ≈ 244 kcal
Keto Vegan Cake in a mug
0.6 servings ≈ 244 kcal
Training
Exercises
Daily activation
VILPAs
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Mind & recovery
Wellbeing
Choose one guided practice
Guided Cyclic sighing
30 min · EN
Guided Cyclic Sighing — Anxiety Relief
10 min · EN
Guided Cyclic sighing
10 min · EN
Cyclic Sighing - with Andrew Huberman
5 min · EN
24-hour overview
Your day at a glance
See how meals, exercise, VILPAs, and recovery fit together across the day.
Practical help
24h Cronogram
Summary of a day's rhythm
Nutrition Dashboard
Targets
Calories
2,256
of 2000.0 kcal
of 2000.0 kcal
113%
of target
of target
+256kcal
over target
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
77%
182.4g |
Fats
|
|
15%
82.7g |
Proteins
|
|
8%
43.0g |
Net Carbs
|
▼
Ketogenic
Targets
Water
2203 /
3700 g
60%
Fiber
52 /
30 g
174%
Protein
83 /
50 g
165%
Net Carbs
43 /
50 g
86%
Total Fat
182 /
70 g
261%
Sodium
1773 /
2300 mg
77%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Leaning
Leaning
| Animal | vs | Plant |
| 18% | Energy | 82% |
| 52% | Protein | 48% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0.3 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
2.6 g
Omega-3
9.4 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 79/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 49/100 | Medium |
 |
Vitamin Density Score | 87/100 | High |
 |
Mineral Density Score | 82/100 | High |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 2256 kcal |
113%
|
| Protein | 83 g |
165%
|
| Water | 2203 g |
60%
|
| Fiber | 52 g |
174%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 88 mg |
22%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 3350 ug |
372%
|
| Vitamin C | 424 mg |
471%
|
| Vitamin E | 47 mg |
313%
|
| Vitamin D | 129 ug |
644%
|
| Vitamin K1 | 1410 ug |
1175%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 51 mg |
4290%
|
| Vitamin B2 | 52 mg |
4037%
|
| Vitamin B3 | 105 mg |
655%
|
| Vitamin B5 | 83 mg |
1663%
|
| Vitamin B6 | 53 mg |
4064%
|
| Vitamin B7 | 22 ug |
72%
|
| Vitamin B9 | 1662 ug |
415%
|
| Vitamin B12 | 82 ug |
3410%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1249 mg |
125%
|
| Chromium | 45 ug |
129%
|
| Copper | 5 mg |
508%
|
| Iodine | 302 ug |
202%
|
| Iron | 20 mg |
110%
|
| Manganese | 10 mg |
420%
|
| Magnesium | 804 mg |
201%
|
| Phosphorus | 1438 mg |
205%
|
| Potassium | 6687 mg |
142%
|
| Selenium | 177 ug |
322%
|
| Sodium | 1773 mg |
77%
|
| Zinc | 26 mg |
236%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 95 g |
31%
|
| Net Carbs | 43 g |
86%
|
| Sugars | 26 g |
51%
|
| Starches | 1 g |
3%
|
| Fiber | 52 g |
174%
|
| Soluble Fiber | 7 g |
72%
|
| Insoluble Fiber | 7 g |
35%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 83 g |
165%
|
| Alanine | 4 g |
79%
|
| Arginine † | 6 g |
111%
|
| Aspartic Acid | 7 g |
147%
|
| Cysteine † | 1 g |
153%
|
| Glutamic Acid † | 12 g |
236%
|
| Glycine † | 8 g |
152%
|
| Histidine * | 2 g |
45%
|
| Isoleucine * ^ | 4 g |
76%
|
| Leucine * ^ | 6 g |
129%
|
| Lysine * | 6 g |
123%
|
| Methionine * | 2 g |
278%
|
| Phenylalanine * | 4 g |
77%
|
| Proline † | 3 g |
67%
|
| Serine | 3 g |
66%
|
| Taurine | 0 g | -- |
| Threonine * | 4 g |
77%
|
| Tryptophan * | 1 g |
127%
|
| Tyrosine † | 2 g |
47%
|
| Valine * ^ | 5 g |
103%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 182 g |
261%
|
| Monounsaturated | 85 g |
427%
|
| Polyunsaturated | 35 g |
174%
|
| Omega-3 | 9 g |
47%
|
| Omega-3 ALA | 5 g |
26%
|
| Omega-3 DHA | 3 g |
13%
|
| Omega-3 EPA | 1 g |
7%
|
| Omega-6 | 3 g |
13%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 3 g |
13%
|
| Saturated | 51 g |
253%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 280 mg |
93%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 1199 mg |
200%
|
| Fisetin | 250 mg |
100%
|
| Quercetin | 253 mg |
101%
|
| Apigenin | 250 mg |
100%
|
| Astaxanthin | 15 mg |
300%
|
| Choline | 419 mg |
76%
|
| Betaine | 109 mg |
11%
|
| Inositol | 0 mg | -- |
| Lycopene | 6792 mg |
679%
|
| Lutein | 95 mg |
9%
|
| Zeaxanthin | 0 mg | -- |
| Piperine | 2 g |
20%
|
| Curcumin | 80 mg |
100%
|
| Withanolides | 3 mg |
100%
|
| Hyaluronic Acid | 250 mg |
100%
|
| Boron | 3 ug |
100%
|
| Strontium | 1 ug |
100%
|
| Theobromine | 200 mg |
20%
|
| Ergothioneine | 7 mg |
134%
|
| Creatine | 225 mg |
5%
|
Weeks 5-6
Increase Autophagy
Weeks 5–6 introduce daily protein restriction to intensify the purge phase (pull-phase). The fasting window, calorie deficit, and keto foundation remain, while lower protein availability introduces a fresh stimulus.
Goal 1: Intensify the stimulus for cellular recycling.
Reduce protein to 1 g/kg of body weight daily, maintaining 18:6 intermittent fasting and 90% of maintenance calories. Within Calicen, this restriction is intended to further support autophagy—the recycling of damaged or unnecessary cellular components.
Keep nutritional quality high.
Continue the high-fiber, dairy-free ovo-pescatarian keto diet, with smaller portions of eggs and seafood. Mushrooms gain prominence, alongside low-carb vegetables, avocado, nuts, and seeds. Target 5% of energy from net carbohydrates, maximum 10%. Follow the recipes to maintain variety and micronutrient intake.
Goal 2: Counter the tendency to conserve energy.
During sustained calorie restriction, the body can reduce spontaneous movement to conserve energy. Two daily VILPAs are especially important: deliberately counter this tendency and increase daily energy expenditure. Within Calicen, this metabolic stimulus reinforces the purge strategy.
Maintain one weightlifting session and four cardio sessions weekly—Zones 5, 4, 3, and 2.
Deepen your meditation practice.
Train concentration and stillness through the guided meditations. If ketosis brings mental clarity, use it to deepen your practice.
Prioritize hydration, sleep, and recovery. Stay precise with nutrition, purposeful with movement, and consistent with meditation.
At A Glance
- Protein Restriction to: 1 g/kg daily
- 10% calorie deficit
- Net carbs: target 5% of energy, max. 10%
- High-fiber, Keto ovo-pescatarian keto
- Dairy-free; emphasis on mushrooms
- 18:6 intermittent fasting daily
- 4× cardio/week — Zones 5, 4, 3, and 2
- 1× weightlifting/week
- 2× daily VILPAs
- Daily meditation — train stillness
What changed
Compared with the previous block
It's about deepening Autophagy. The squeeze on protein and calorie shall compensate for density loss and increment autophagy beyond compensation.
Compared to before
| Fasting | Same 18:6 | |
| Cardio | Same 4x/week | |
| Hypertrophy | Same 1x/week | |
| Carbohydrates | Lower calories & stay at ketogenic levelåç | |
| Protein | Lower to 1.0g/kg | |
| Fat | stay keto |
Nutrition & Fasting
| Protein (g/kg) | : | max. 1 |
| Protein (%) | : | max. 15 |
| Carbohydrate (%) | : | max. 10 |
| Fat (%) | : | 75 ±10 |
| Fiber (g/kg) | : | min. 0.6 |
| Energy (%) | : | max. 90 |
| Fasting (h/day) | : | min. 18 |
Fats 75.0%
Carbs 10.0%
Protein 15.0%
Note:
Fiber stays high throughout every block of the Calicen Protocol.
Exercise
| Cardio (days/week) | : | 4 |
| Hypertrophy (days/week) | : | 1 |
| VILPA (session/day) | : | 2 |
Note: Learn the difference between structured exercise and VILPA. click here.
Week's Focus:
Cardio
Wellbeing
| Yoga (days/week) | : | 1 |
| Meditation (days/week) | : | 2.5 |
| Breathwork (days/week) | : | 2.5 |
Mon
Tue
Wed
OR
Thu
Fri
Sat
Sun
= Breathwork
= Meditation
= Yoga
Suggestion Note:
Feel free to mix and match the activities as you see fit.
Go your own pace and listen to your body. Daily adherence matters more than specificity.
Go your own pace and listen to your body. Daily adherence matters more than specificity.
ToDo
- Buy grocieries for the week
- Schedule your meal plan (check out 'suggested day routine')
Avoid
- Avoid oversumption.
- Avoid free styling your recipes. Most likely you overshoot in calories or carbs.
- Avoid skipping your VILPAs and meditations.
Challenges
- Calorie oversumption happens fast. Mostly because of snacking.
- The time restriction possibly interferes with social dinners. Let friends know of your attention, so your friends can become your support circle to adhere to the protocol.
Tips
- When feeling slightly hungry before bed time, that is an indicator that calorie restriction occurred. Celebrate small hunger feeling.
- Meal-prep can simplify a lot your daily schedule.
- Have prepared your snacks before-hand. In the moment of a "snack-attach" it is hard to estimate calorie consumption. When in a satisfied state, it's the best moment to decide over meals and snacks.
Week Summary
Week Summary Description
