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
2,579
2,500
-79 kcal
planned meals
daily target
Your calorie budget is spent. No more snacks today.
This preview uses a 2,500 kcal daily target. Log in for your personal calorie requirements. Log in
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Training
Exercises
No main exercise is assigned to this routine.
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
2,579
of 2000.0 kcal
of 2000.0 kcal
129%
of target
of target
+579kcal
over target
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
74%
200.8g |
Fats
|
|
16%
97.2g |
Proteins
|
|
10%
61.5g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
2413 /
3700 g
65%
Fiber
60 /
30 g
201%
Protein
97 /
50 g
194%
Net Carbs
62 /
50 g
123%
Total Fat
201 /
70 g
287%
Sodium
1902 /
2300 mg
83%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Leaning
Leaning
| Animal | vs | Plant |
| 18% | Energy | 82% |
| 50% | Protein | 50% |
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
9.5 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 75/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 50/100 | Medium |
 |
Vitamin Density Score | 76/100 | High |
 |
Mineral Density Score | 72/100 | 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 | 2579 kcal |
129%
|
| Protein | 97 g |
194%
|
| Water | 2413 g |
65%
|
| Fiber | 60 g |
201%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 88 mg |
22%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 3746 ug |
416%
|
| Vitamin C | 577 mg |
642%
|
| Vitamin E | 50 mg |
333%
|
| Vitamin D | 130 ug |
650%
|
| Vitamin K1 | 1119 ug |
933%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 52 mg |
4315%
|
| Vitamin B2 | 53 mg |
4070%
|
| Vitamin B3 | 110 mg |
686%
|
| Vitamin B5 | 85 mg |
1692%
|
| Vitamin B6 | 53 mg |
4102%
|
| Vitamin B7 | 23 ug |
77%
|
| Vitamin B9 | 1805 ug |
451%
|
| Vitamin B12 | 82 ug |
3433%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1310 mg |
131%
|
| Chromium | 51 ug |
147%
|
| Copper | 5 mg |
529%
|
| Iodine | 302 ug |
202%
|
| Iron | 21 mg |
115%
|
| Manganese | 12 mg |
525%
|
| Magnesium | 882 mg |
221%
|
| Phosphorus | 1709 mg |
244%
|
| Potassium | 7320 mg |
156%
|
| Selenium | 198 ug |
360%
|
| Sodium | 1902 mg |
83%
|
| Zinc | 28 mg |
253%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 121 g |
39%
|
| Net Carbs | 62 g |
123%
|
| Sugars | 30 g |
59%
|
| Starches | 2 g |
4%
|
| Fiber | 60 g |
201%
|
| Soluble Fiber | 8 g |
79%
|
| Insoluble Fiber | 8 g |
38%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 97 g |
194%
|
| Alanine | 5 g |
93%
|
| Arginine † | 7 g |
139%
|
| Aspartic Acid | 9 g |
180%
|
| Cysteine † | 1 g |
153%
|
| Glutamic Acid † | 14 g |
282%
|
| Glycine † | 8 g |
166%
|
| Histidine * | 3 g |
52%
|
| Isoleucine * ^ | 4 g |
89%
|
| Leucine * ^ | 8 g |
151%
|
| Lysine * | 7 g |
138%
|
| Methionine * | 2 g |
321%
|
| Phenylalanine * | 5 g |
93%
|
| Proline † | 4 g |
79%
|
| Serine | 4 g |
83%
|
| Taurine | 0 g | -- |
| Threonine * | 5 g |
90%
|
| Tryptophan * | 1 g |
144%
|
| Tyrosine † | 3 g |
59%
|
| Valine * ^ | 6 g |
118%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 201 g |
287%
|
| Monounsaturated | 95 g |
473%
|
| Polyunsaturated | 40 g |
201%
|
| 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 | 54 g |
271%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 467 mg |
156%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 1199 mg |
200%
|
| Fisetin | 250 mg |
100%
|
| Quercetin | 255 mg |
102%
|
| Apigenin | 250 mg |
100%
|
| Astaxanthin | 15 mg |
300%
|
| Choline | 582 mg |
106%
|
| Betaine | 110 mg |
11%
|
| Inositol | 0 mg | -- |
| Lycopene | 11037 mg |
1104%
|
| Lutein | 154 mg |
15%
|
| 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 1-2
Initial Autophaygy with IF 16h and pescatarian diet
Weeks 1–2 mark the start of your Calicen cycle and the first block of the purge phase. Changes in meal timing, food choices, and movement establish the foundation for the weeks ahead.
Goal 1: Begin the purge phase.
Start 16:8 intermittent fasting from day one: a daily 16-hour fast and eight-hour eating window, while consuming 100% of your maintenance calories. Within Calicen, this fasting rhythm is intended to support cellular maintenance processes, including autophagy—the recycling of damaged or unnecessary components within cells. (Initiate senescent cell cleansing)
Start 16:8 intermittent fasting from day one: a daily 16-hour fast and eight-hour eating window, while consuming 100% of your maintenance calories. Within Calicen, this fasting rhythm is intended to support cellular maintenance processes, including autophagy—the recycling of damaged or unnecessary components within cells. (Initiate senescent cell cleansing)
Adopt a plant-rich ovo-pescatarian diet, including fish, seafood, and eggs, while leaving out dairy, land-animal meat, poultry, and ultra-processed foods. These changes establish the first dietary step of the purge phase.
Goal 2: High fiber for healthy microbiome. This block—and every eating week in Calicen—emphasizes fiber-rich plant foods to nourish a diverse gut microbiome.
Goal 3: Build your day around the plan.
Make the recipes and eating window part of your daily routine. Plan groceries, prepare meals ahead, and establish consistent times for eating, training, and sleep. Build a practical rhythm you can sustain.
Make the recipes and eating window part of your daily routine. Plan groceries, prepare meals ahead, and establish consistent times for eating, training, and sleep. Build a practical rhythm you can sustain.
Cardio takes the lead—and daily movement is essential.
Each week includes three cardio sessions—one each in Zone 2, Zone 4, and Zone 5—and two weightlifting sessions, combining cardiovascular conditioning with strength training.
VILPAs are a core daily strategy: brief bursts of vigorous movement woven into everyday life. Climb stairs briskly, carry groceries, or walk uphill with purpose. Keep movement frequent alongside your scheduled workouts.
Support this rhythm with adequate hydration, consistent sleep, and daily meditation. Start with purpose and build consistency.
Welcome!
At A Glance
- Fiber-rich Ovo-Pescatarian diet
- 16:8 intermittent fasting daily
- 100% of maintenance calories
- High fiber for a healthy gut microbiome
- 0 dairy, land-animal meat, or poultry
- 0 ultra-processed foods
- 2× weightlifting/week
- 3× cardio/week — Zone 5, Zone 4, Zone 2
- 2x VILPA daily
What changed
Compared with the previous block
Coming from the previous cycle. Now we tighten again and start the pull phase. We seek moderate pull-stimulus which is enough at this stage to harvest the benefits of restrictions (pull-stimulus).
Compared to before
| Fasting | Starting with 16:8 IF | |
| Cardio | More Cardio | |
| Hypertrophy | Less Weight Lifting | |
| Carbohydrates | Low Carb (not yet Keto) | |
| Protein | Less then Week 16-17, still moderately high | |
| Fat | Much more, (not yet Keto) |
Nutrition & Fasting
| Protein (g/kg) | : | max. 1.6 |
| Protein (%) | : | 20 ±5 |
| Carbohydrate (%) | : | 20 ±5 |
| Fat (%) | : | 60 ±10 |
| Fiber (g/kg) | : | min. 0.6 |
| Energy (%) | : | max. 100 |
| Fasting (h/day) | : | min. 16 |
Fats 60.0%
Carbs 20.0%
Protein 20.0%
Note:
Fiber stays high throughout every block of the Calicen Protocol.
Exercise
| Cardio (days/week) | : | 3 |
| Hypertrophy (days/week) | : | 2 |
| 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) | : | 2 |
| Breathwork (days/week) | : | 2 |
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 dairy.
- Avoid overeating snacks.
- Avoid red meats and poultry.
Challenges
- Snacking is always tempting stay away mostly
- When tired, it's difficult to plan for tomorrow and/or the evening activities. Do this upfront to avoid planning fatigue. All in one go is much easier.
Tips
- Schedule your full day. Hour by hour.
- All all you eat during the week and buy the groceries as a whole.
- Pre-select your meditation and yoga videos to follow.
Week Summary
Week Summary Description
