Sports Nutrition Calculator
Your Details
Daily Target
calories/day
226g
Protein
338g
Carbs
84g
Fat
5.0L
Water
Protein
• 1.6-2.2g per kg bodyweight
• Essential for muscle repair
• Chicken, fish, eggs, tofu
Carbs
• Primary fuel source
• Pre and post workout
• Rice, oats, fruits
Fat
• Hormone production
• Vitamin absorption
• Nuts, avocado, olive oil
Meal Timing Guide
451 cal
2-3 hours before
301 cal
Every 30 min
752 cal
Within 1 hour
1504 cal
Divide evenly
Hydration
Plus additional 500ml per hour of intense exercise. Divide throughout the day.
Key Principles
•Protein within 1-2 hours post-workout
•Carbs before and after training
•Stay hydrated before, during, after
•Adjust based on weekly progress
Nutrition for Athletes
Protein Needs
Athletes typically need 1.6-2.2g of protein per kg of body weight for muscle repair and growth.
Carbohydrates for Energy
Carbs are the primary fuel source for training. Higher training volume requires more carbohydrates.
Timing Matters
Consume carbs and protein within 1-2 hours after training for optimal recovery.
Stay Hydrated
Water needs increase with training intensity. Add 500ml per hour of intense exercise.
Goal-Based Recommendations
Higher protein (40%) to preserve muscle
Balanced macros for performance
Extra carbs for energy and protein for growth