How Our Platform Works for You:

Fueled + Focused believes in using a science-based approach to fueling the body for optimal training and racing goals. Backed by our lead sports nutritionist, Cristina Caldwell, a USAT Level 2 Triathlon Coach, RRCA Running Coach, and Exercise Physiologist, this platform provides users with a customized meal plan and community like no other.


Track Your Information

When you sign up for membership, you will input your personal statistics, so our system can create the best meal plan for you. These statistics include age, weight, height, gender, sport, sport schedule, and if you would like to maintain, lose, or gain weight. You can always change these statistics as your season progresses.

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Instant Recommendations

Once you input your statistics, the system will calculate your ideal total, meal, and snack calories, as well as total grams of carbohydrate, protein, and fat. If you change seasons or start training more, we recommend you that you update "Your Stats" page, which will then adjust your recommendations.


Planning at Your Fingertips

Based on the recommendations given to you from our scientific calculator, our system will then match you with recipes that fit your customized criteria. If you update your athletic statistics, your recommendations and recipes will change as well, which makes it easy to create weekly nutrition and training plans.

The Science Behind Fueled + Focused

Our system uses the The Mifflin St. Jeor Equation, which has a 95% confidence level. This means we take your age, height, weight, gender, and activity level and match it to your goals to customize a plan that determines your optimal intake for you to reach your objectives. By taking the guesswork out of meal planning and what should or should not be consumed, you are able to focus on what matters most—results.

TEE: Total Energy Expenditure

Energy used at rest (REE) + Physical Activity (PA) + the thermic effect of food (TEF). In total, the TEE is how much energy or calories your body needs to sustain itself, given its metabolic requirements from basic human functions like breathing, daily living activities, and breaking down food for energy.

REE: Energy used at rest (65-70% TEE)

This is the total amount of energy your body uses if you were to be resting in bed all day. This is similar to your basal metabolic rate (BMR), but research shows it is around 10% higher. The younger and more muscular, the higher your REE.

PA: Physical Activity (25-30% TEE)

This includes activities related to daily living, such as showering, cooking, doing laundry, in addition to exercise performed. The more active your day and the more often you exercise, the higher this activity factor will be. If you are a high level athlete training 20+ hours per week your intake might need to be higher than the formula says. In this case, it is best to reach out to Fueled and Focused for guidance. Please contact us at

TEF: Thermic Effect of Food (10% of the TEE)

This is the energy it takes to break down the food that you consume. The thermic effect of food will vary depending on which food source you are eating (carbohydrates, fats, or protein). It actually is harder for your body to break down protein, so it requires a slightly higher TEF.

Giving Back to Veterans

We believe in giving back to the community. There are a multitude of great charities, but one close to our heart is Team RWB (Team Red White and Blue). Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. We are happy to be part of this great organization! Please visit and consider becoming a member or donating. Proceeds from Fueled and Focused will be donated to help to keep enriching veterans lives.

What Our Users Have to Say:

Cristina has been working with me on developing healthy eating habits. We started off with a 3-day analysis to get a sense for how I eat and why. From there we developed a plan that is specific to my life and my goals. Cristina’s guidance has transformed my approach to food and is helping me achieve a heathier, more conscious life. I couldn’t be happier with my experience!
– Peter
I was a newcomer to the world of Long Course Triathlon competition this past 2014 season. I knew nothing about the nutrition and fueling needs required to back up training loads and competitions. I reached out to Tina through Valor Triathlon to set up a personalized fueling and nutrition plan for both Full and Half IM racing. Tina is extremely knowledgeable and steeped in research! Read her Blog! She was very detailed during our initial interview, gathering information on my past history and goals looking forward. We went over sweat rates and hydration, pre-race nutrition, sodium intake, and race fueling. What followed was an invaluable detailed hourly nutrition and fueling plan for each distance. I went on to complete the Syracuse Half IM and IMLP, and the nutrition plans worked to a tee for both races. Tina is passionate about what she does and takes the time to follow up with her athletes to see how things worked out should there be a need for adjustments.
– Paul
Well…you nailed my nutrition…unreal! Thank you a million times! From the top down the plan was awesome/flawless! I felt pretty amazing all day and I know along with my training the nutrition played a major role…without this I don’t know that the result is the same; certainly not on the run. Thanks so much! It was awesome working with you on this!
– Scott
Thank you so much, you nailed my nutrition plan for Ironman. I did not have one bit of GI distress the whole race. Thank you for the great plan!

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About + Contact Us


Fueled + Focused is headed by Cristina Caldwell, a Certified Sports Nutritionist, Endurance Coach, and Exercise Physiologist. Her platform allows a customized scientific approach to food and diet to help you maximize your potential and realize your goals. For any questions/feedback please contact

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