Get your exact calorie target, macro split, and gallon water plan for the 75 Hard challenge — with double-workout fueling built in.
Workout 1 (Indoor or Outdoor)
Workout 2 (Must Be Outdoors)
Log your food, hit your macros, and stay accountable every day of the challenge with BiteKit — the nutrition app built for serious goals.
75 Hard is a 75-day mental toughness challenge created by entrepreneur Andy Frisella. It requires completing five daily tasks with zero exceptions: two 45-minute workouts (one must be outdoors), drink a gallon of water, read 10 pages of a non-fiction book, take a progress photo, and follow a chosen diet with no cheat meals or alcohol. The nutrition component is entirely self-defined — you choose the diet — but you must follow it perfectly every day.
Two workouts per day significantly increases your total daily energy expenditure. A person who normally burns 2,200 calories at a moderate activity level may burn 2,800–3,400+ calories per day during 75 Hard. Undereating — especially over 75 consecutive days — risks muscle loss, hormonal disruption, and workout performance decline. This calculator uses a Very Active multiplier as the baseline and adds workout-specific burn on top.
The rules of 75 Hard state only that you must pick a diet and follow it. There is no specified diet. Here is a breakdown of each option in this calculator:
Clean Eating (30/40/30)
Balanced whole-food approach. Lean proteins, complex carbs from grains and vegetables, healthy fats. Most sustainable for long-term adherence and athletic performance.
Keto (25/5/70)
Very low carbohydrate, high fat. Effective for fat loss but may reduce workout performance during the adaptation phase (weeks 1–3). Best for those already keto-adapted.
Paleo (30/30/40)
Focuses on whole, unprocessed foods in a hunter-gatherer style. Eliminates grains, dairy, and legumes. Good balance of protein and fat with moderate carbs from fruit and root vegetables.
High Protein (40/35/25)
Maximizes muscle preservation and recovery. Ideal if your primary goal is body composition. Requires careful planning to hit 40% protein daily.
Mediterranean (20/50/30)
Higher carbs from whole grains, legumes, and fruit with olive oil as primary fat. Excellent for cardiovascular endurance workouts. Strong anti-inflammatory properties support recovery.
One gallon equals 128 fluid ounces or approximately 3,785 ml. Splitting this into 8 glasses of 16 oz each spread throughout the day is the most practical approach. With two daily workouts, adequate hydration is critical for temperature regulation, electrolyte balance, and muscle function. On particularly hot days or during intense HIIT sessions, you may need to supplement with electrolytes to avoid hyponatremia (low sodium from excess water intake without minerals).
With two workouts daily, timing your nutrition properly makes a significant difference in performance and recovery:
Your daily calorie target depends on your body weight, height, age, gender, and both workout types and durations. The calculator uses the Mifflin-St Jeor equation with a Very Active multiplier (1.725) as the baseline, then adds the estimated calories burned by both workouts. For most people, this results in 2,500–4,000+ calories per day depending on body size and workout intensity.
The official rules allow any diet as long as you follow it strictly for 75 days with zero cheat meals or alcohol. Choose a diet you can sustain perfectly — this matters more than which specific diet is theoretically optimal. Clean eating and high protein are the most popular choices because they are flexible and support two daily workouts.
Exactly one gallon (128 oz / 3,785 ml) every day. Split it into 8 glasses of 16 oz throughout the day. Set phone reminders every 1.5–2 hours to stay on track.
Yes. Keto is a valid diet choice for 75 Hard. Plan for a 1–3 week adaptation period where energy levels may dip during workouts. Electrolyte supplementation (sodium, potassium, magnesium) is essential when combining keto with two daily workouts.
Per the official 75 Hard rules, you must restart from Day 1 with no exceptions. This non-negotiable restart is the defining feature of the challenge — it builds mental toughness by eliminating excuses.
The challenge does not specify a calorie goal — only that you follow your chosen diet. Many people follow 75 Hard while eating at maintenance or even a slight surplus because two workouts daily increases energy needs significantly. Severely undereating will hurt your workout performance and recovery over 75 days.
BiteKit makes it easy to log meals, track macros, and hit your water goal every single day of the challenge.