Workout Nutrition Calculator
Calculate your daily nutrition needs for workouts. Plan your macronutrients, calories, and hydration based on your fitness goals, activity level, and workout intensity.
Step 1: Personal Details
Understanding Your Metrics
Your age, weight, and height are essential for calculating your Basal Metabolic Rate (BMR) – the calories your body needs at rest.
Step 2: Activity & Goals
About Nutrition Planning
Different fitness goals require different nutritional approaches. Weight loss needs a calorie deficit, while muscle gain requires a surplus with adequate protein.
Nutrition Calculation Results
Daily Calorie Needs
Macronutrient Breakdown
| Macronutrient | Daily Amount | Calories | Percentage |
|---|
Macronutrient Guidelines
Protein: 1.6-2.2 g/kg for muscle building, 1.2-1.6 g/kg for weight loss. Carbs: 3-7 g/kg depending on activity. Fats: 0.8-1.2 g/kg for hormone health.
Sample Meal Plan
Nutrition Timing Tips
Pre-workout: Carbs + protein 1-2 hours before. Post-workout: Protein + carbs within 30-60 minutes. Hydration: 500ml water 2 hours before exercise, 200-300ml every 15-20 minutes during.
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