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
40
2,500
2,460 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
No snack options for this day.
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
40
of 2000.0 kcal
of 2000.0 kcal
2%
of target
of target
-1960kcal
remaining
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
54%
2.6g |
Fats
|
|
7%
0.8g |
Proteins
|
|
39%
4.2g |
Net Carbs
|
▼
Moderate Carb Level
Targets
Water
572 /
3700 g
15%
Fiber
0 /
30 g
0%
Protein
1 /
50 g
2%
Net Carbs
4 /
50 g
8%
Total Fat
3 /
70 g
4%
Sodium
221 /
2300 mg
10%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0.0 : 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
0.0 g
Omega-3
1.9 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 61/100 | High |
 |
Fiber Density Score | 15/100 | Low |
 |
Protein Density Score | 27/100 | Low |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
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 | 40 kcal |
2%
|
| Protein | 1 g |
2%
|
| Water | 572 g |
15%
|
| Fiber | 0 g |
0%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 29 mg |
7%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1000 ug |
111%
|
| Vitamin C | 7 mg |
8%
|
| Vitamin E | 20 mg |
134%
|
| Vitamin D | 125 ug |
625%
|
| Vitamin K1 | 0 ug |
0%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 50 mg |
4167%
|
| Vitamin B2 | 50 mg |
3856%
|
| Vitamin B3 | 80 mg |
501%
|
| Vitamin B5 | 75 mg |
1500%
|
| Vitamin B6 | 50 mg |
3846%
|
| Vitamin B7 | 0 mcg | -- |
| Vitamin B9 | 1009 ug |
252%
|
| Vitamin B12 | 75 ug |
3125%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 25 mg |
2%
|
| Chromium | 35 ug |
100%
|
| Copper | 1 mg |
162%
|
| Iodine | 170 ug |
113%
|
| Iron | 1 mg |
5%
|
| Manganese | 3 mg |
142%
|
| Magnesium | 223 mg |
56%
|
| Phosphorus | 13 mg |
2%
|
| Potassium | 121 mg |
3%
|
| Selenium | 55 ug |
100%
|
| Sodium | 221 mg |
10%
|
| Zinc | 16 mg |
141%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 4 g |
1%
|
| Net Carbs | 4 g |
8%
|
| Sugars | 0 g |
1%
|
| Starches | 0 g | -- |
| Fiber | 0 g |
0%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 1 g |
2%
|
| Alanine | 0 g |
0%
|
| Arginine † | 0 g |
0%
|
| Aspartic Acid | 0 g |
0%
|
| Cysteine † | 1 g |
127%
|
| Glutamic Acid † | 0 g |
0%
|
| Glycine † | 0 g |
0%
|
| Histidine * | 0 g | -- |
| Isoleucine * ^ | 0 g | -- |
| Leucine * ^ | 0 g |
0%
|
| Lysine * | 0 g |
0%
|
| Methionine * | 0 g | -- |
| Phenylalanine * | 0 g |
0%
|
| Proline † | 0 g |
0%
|
| Serine | 0 g |
0%
|
| Taurine | 0 g | -- |
| Threonine * | 0 g | -- |
| Tryptophan * | 0 g | -- |
| Tyrosine † | 0 g | -- |
| Valine * ^ | 0 g |
0%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 3 g |
4%
|
| Monounsaturated | 0 g |
0%
|
| Polyunsaturated | 3 g |
13%
|
| Omega-3 | 2 g |
9%
|
| Omega-3 ALA | 0 g | -- |
| Omega-3 DHA | 1 g |
3%
|
| Omega-3 EPA | 1 g |
4%
|
| Omega-6 | 0 g | -- |
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 0 g | -- |
| Saturated | 0 g |
0%
|
| Trans Fat | 0 g | -- |
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 1199 mg |
200%
|
| Fisetin | 250 mg |
100%
|
| Quercetin | 250 mg |
100%
|
| Apigenin | 250 mg |
100%
|
| Astaxanthin | 0 mg | -- |
| Choline | 141 mg |
26%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 2 g |
20%
|
| Curcumin | 80 mg |
100%
|
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 3 ug |
100%
|
| Strontium | 1 ug |
100%
|
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |
Week 9
Water Fast + Electrolyte
This is the most important week—the one we have been preparing for. It serves as the central "pivot" point within the 17-week cycle. During this week, autophagy will reach its peak level.
At this stage, we intensify restrictions to the maximum through a 7-day water fast, supplemented with electrolytes and vitamins to support the body during this detoxification process. The body will stabilize, compensate for any excesses, and undergo a deep cleanse—both of the microbiome and at the cellular level. These 7 days will consist exclusively of water, herbal teas, and coffee, while maintaining a moderately high level of physical activity.
This week follows an 8-week period of preparatory dietary restrictions. The transition from the eighth to the ninth week should be quite seamless; the body is already in a state of ketosis, and the microbiome is undergoing a process of recomposition.
Microbiome: By reducing caloric intake to near zero, the bacteria that were previously favored gain a survival advantage over those already weakened by a lack of nutrients. The goal is to eliminate as many "harmful" bacteria as possible.
Body composition: During this week, you will experience a loss of several kilograms. It is crucial to understand that a significant portion of this weight loss is simply the elimination of water. The loss of fat and other tissues will be approximately 2 to 4 kg (the remainder is temporary weight loss). The body will utilize as much fat as possible. Furthermore, physical exercise—primarily short, intense bursts of activity (VILPA) and a weightlifting session—will signal the body to preserve healthy tissue, thereby focusing on the selective elimination of old or damaged tissue.
At this stage, we intensify restrictions to the maximum through a 7-day water fast, supplemented with electrolytes and vitamins to support the body during this detoxification process. The body will stabilize, compensate for any excesses, and undergo a deep cleanse—both of the microbiome and at the cellular level. These 7 days will consist exclusively of water, herbal teas, and coffee, while maintaining a moderately high level of physical activity.
This week follows an 8-week period of preparatory dietary restrictions. The transition from the eighth to the ninth week should be quite seamless; the body is already in a state of ketosis, and the microbiome is undergoing a process of recomposition.
Microbiome: By reducing caloric intake to near zero, the bacteria that were previously favored gain a survival advantage over those already weakened by a lack of nutrients. The goal is to eliminate as many "harmful" bacteria as possible.
Body composition: During this week, you will experience a loss of several kilograms. It is crucial to understand that a significant portion of this weight loss is simply the elimination of water. The loss of fat and other tissues will be approximately 2 to 4 kg (the remainder is temporary weight loss). The body will utilize as much fat as possible. Furthermore, physical exercise—primarily short, intense bursts of activity (VILPA) and a weightlifting session—will signal the body to preserve healthy tissue, thereby focusing on the selective elimination of old or damaged tissue.
At A Glance
- 24h fasting during 7 days
- <100 kcal a day
- 4x Cardio Z2 / week
- 1x Weight Lifting / week
- special focus on VILPAs and meditation
What changed
Compared with the previous block
We are taking things a step further than the previous keto-vegan approach, which was already restricted in terms of calories and protein. This involves complete fasting—abstaining from all food—supported by robust hydration using electrolytes and vitamins to maintain optimal bodily function. We also adjust exercise routines toward a more steady-state approach, such as Zone 2 cardio and weight training focused on high repetitions.
Compared to before
| Fasting | 24h, 7 days | |
| Cardio | 4x Cardio Z2 / week | |
| Hypertrophy | 1x Weight Lifting / week | |
| Carbohydrates | 0g Carbs + Mushrooms | |
| Protein | 0g Protein + Collagen | |
| Fat | 0g Fat + Omega3 |
Nutrition & Fasting
| Protein (g/kg) | : | 0 ±0 |
| Protein (%) | : | 0 ±100 |
| Carbohydrate (%) | : | 0 ±100 |
| Fat (%) | : | 0 ±100 |
| Fiber (g/kg) | : | 0 |
| Energy (%) | : | 0 ±5 |
| Fasting (h/day) | : | 24 |
Fats 0.0%
Carbs 0.0%
Protein 0.0%
Note:
Fiber stays high throughout every block of the Calicen Protocol.
Exercise
| Cardio (days/week) | : | 3 |
| Hypertrophy (days/week) | : | 0 |
| VILPA (session/day) | : | 2 |
Note: Learn the difference between structured exercise and VILPA. click here.
Week's Focus:
Cardio
Wellbeing
| Yoga (days/week) | : | 2 |
| Meditation (days/week) | : | 4 |
| Breathwork (days/week) | : | 3 |
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
- Organize your day to make the most of the extra time you have.
Make sure you have tea, coffee, and lemons on hand for your drinks throughout the week.
Buy the ingredients for a fasting-friendly miso soup, which you can consume starting Thursday.
Avoid
- No meals, no snacks.
Don't let yourself get carried away by social temptations or food content in social media.
Prolonged rest is counterproductive, keep an active lifestyle.
Challenges
- Your mind tries to conserve energy and will make you feel a desire to rest—do not give in. Stay active; your body has energy to spare. It is your mind that nudges you into "rest mode," while your body has everything it needs to keep going.
Food is tempting. Be patient; food will be available very soon.
Tips
- Drinking water, tea, and electrolytes helps keep discomfort at bay.
If, after the third day, you feel that your energy levels are very low, prepare a homemade onion or miso soup—having some once a day will help you stabilize.
VILPA (vigorous intermittent lifestyle physical activity) is more important than ever. Try to engage in some form of activity as often as possible; ideally, once every hour. Walking frequently works wonders for keeping your energy levels up.
Week Summary
Week Summary Description
