# Shred — Evidence-Based Fitness & Hypertrophy Protocol

> Free, evidence-based fitness calculator with peer-reviewed formulas from 25+ meta-analyses and randomized controlled trials. Mifflin-St Jeor & Katch-McArdle TDEE, Morton et al. protein breakpoint, Schoenfeld & Aragon leucine distribution, weekly set volumes, Zone 2 & VO2 max cardio, and Tier-A ergogenic aids.

## What This App Does

Shred computes personalized nutrition, resistance training volume, and conditioning targets across 4 evidence-based fitness objectives:
1. **Fat Loss (Cut)**: 0.5–1.0% BW/week deficit with elevated protein (2.0–2.4 g/kg) to protect lean muscle mass (Helms et al., 2014; Garthe et al., 2011).
2. **Body Recomposition**: Maintenance calories with high protein (2.0–2.2 g/kg) for concurrent hypertrophy and fat loss (Barakat et al., 2020).
3. **Lean Hypertrophy (Bulk)**: +10–15% energy surplus with experience-calibrated rate of muscle gain (Aragon & Schoenfeld, 2020; Iraki et al., 2019).
4. **Maintenance & Health**: 100% TDEE with optimal Energy Availability (EA ≥ 45 kcal/kg FFM/day; Mountjoy et al., IOC consensus).

## Core Physiological Metrics

1. **BMI & Body Composition**: kg/m² with WHO Lancet classifications; Lean Body Mass (LBM) and Fat Mass via optional Body Fat %.
2. **Metabolic Energy Expenditure**: Mifflin-St Jeor REE or Katch-McArdle LBM formula × PAL (1.2–1.9).
3. **Protein & Leucine Threshold**: 1.6–2.4 g/kg/day total + 0.40–0.55 g/kg/meal distributed across 3–5 meals to trigger mTORC1 / MPS saturation (Morton et al., 2018; Schoenfeld & Aragon, 2018).
4. **Carbohydrates**: Fuel for glycolytic resistance training and glycogen resynthesis (Burke et al., 2011).
5. **Dietary Fat**: 0.6–1.0 g/kg/day minimum floor to protect endocrine and androgen synthesis (Helms et al., 2014; Whittaker & Wu, 2021).
6. **Dietary Fiber**: 14g per 1,000 kcal intake, minimum 25g/day (Reynolds et al., Lancet 2019).
7. **Hydration & Electrolytes**: 35–45 mL/kg/day baseline + 500 mL per 45–60 min training sweat loss (EFSA 2010; Sawka et al., ACSM 2007).
8. **Resistance Training Volume**: 10–20 hard sets/muscle/week with 2× weekly muscle frequency (Schoenfeld et al., 2016, 2017).
9. **Proximity to Failure (RIR)**: 1–3 Reps in Reserve on compounds (RPE 7–9); 0–1 RIR on isolations (Refalo et al., 2023; Zourdos et al., 2016).
10. **Cardiorespiratory Conditioning**: 150–300 min/week Zone 2 (60–70% HRmax) + 1 session/week VO2 max 4×4 min intervals (Helgerud et al., 2007; San-Millán & Brooks, 2018).
11. **Daily Steps**: 8,000–10,000 steps/day (<60 yr) / 6,000–8,000 (≥60 yr) (Paluch et al., Lancet Public Health 2022).
12. **Sleep & Recovery**: 7–9 hours/night — prevents 55% reduction in fat loss during deficit (Nedeltcheva et al., 2010; Tasali et al., 2022).
13. **Tier-A Ergogenic Aids**: Creatine Monohydrate (3–5 g/day), Caffeine (3–6 mg/kg), Protein Isolate, Vitamin D3, Omega-3 (ISSN / IOC consensus).

## Unit Support

- **Metric**: kg, cm, L, mL, g
- **Imperial**: lbs, ft & in, fl oz, cups, g

## Key Landmark Papers (DOIs)

- Morton et al. (2018) Protein Meta-Analysis: 10.1136/bjsports-2017-097608
- Schoenfeld & Aragon (2018) Leucine & Protein Distribution: 10.1186/s12970-018-0215-1
- Schoenfeld et al. (2017) Volume Dose-Response: 10.1080/02640414.2016.1210197
- Schoenfeld et al. (2016) Training Frequency: 10.1007/s40279-016-0543-8
- Refalo et al. (2023) Proximity to Failure (RIR): 10.1007/s40279-022-01784-y
- Barakat et al. (2020) Body Recomposition: 10.1519/SSC.0000000000000584
- Helms et al. (2014) Contest Prep & Deficits: 10.1186/1550-2783-11-20
- Mifflin et al. (1990) REE Equation: 10.1093/ajcn/51.2.241
- Paluch et al. (2022) Step Count Meta-Analysis: 10.1016/S2468-2667(21)00302-9
- Reynolds et al. (2019) Fiber & Cardiometabolic Health: 10.1016/S0140-6736(18)31809-9
- Nedeltcheva et al. (2010) Sleep Restriction & Lean Mass Loss: 10.7326/0003-4819-153-7-201010050-00006
- Tasali et al. (2022) Sleep Extension Energy Intake: 10.1001/jamainternmed.2021.8098
- Kreider et al. (2017) Creatine Monohydrate Consensus: 10.1186/s12970-017-0173-z
- Guest et al. (2021) Caffeine Ergogenics: 10.1186/s12970-020-00383-4

## Live Calculator
https://h3manth.com/fun/shred/