Pre-Workout Supplement Calculator
Calculate the perfect pre-workout supplement dosages for your fitness goals. Determine optimal amounts of caffeine, beta-alanine, creatine, and other ingredients based on your body weight and tolerance level.
Step 1: Personal Metrics
Understanding Tolerance Levels
Caffeine tolerance varies greatly between individuals. Low tolerance = 0-100mg, Medium = 100-200mg, High = 200-300mg. Always start with lower doses if you’re new to pre-workout supplements.
Step 2: Supplement Preferences
Optimal Timing
Most pre-workout supplements should be taken 20-30 minutes before exercise. Caffeine peaks in blood at 45-60 minutes, while pump ingredients like citrulline work best when taken 30-45 minutes before.
Supplement Dosage Results
Recommended Total Caffeine
Supplement Dosage Comparison
| Supplement | Recommended Dose | Timing | Primary Benefit |
|---|
Supplement Breakdown by Goal
Dosage Calculation Formula
Caffeine (mg) = Body Weight (kg) × Tolerance Factor × Goal Multiplier
Dosages are calculated based on body weight, tolerance level, workout goals, and scientific research on optimal ergogenic aid dosing for athletic performance.
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