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Calcimator

Pre-Workout Nutrition Calculator

Calculate optimal pre-workout meal composition and timing based on body weight, intensity, and time before exercise.

Inputs

lbs
hrs

Results

Carbohydrates

39 g

Total Calories

320 kcal

≈ 3 apples

Protein23 g
Fat8 g
Eat This Many Min Before120 min
How to Use This Calculator
  1. Enter your body weight and the type of workout planned (strength, endurance, team sport).
  2. Set the hours until workout start.
  3. Input your current daily calorie intake to establish your energy baseline.
  4. Review the Pre-Workout Carbohydrate, Protein, and Timing Recommendations.
  5. For sessions under 60 minutes, use the light snack option; for sessions over 90 minutes, use the full meal plan.

How the result changes with Body Weight

Body WeightCarbohydratesTotal Calories
11225 g205 kcal
19244 g361 kcal
28865 g533 kcal
36883 g685 kcal

What each input means

Body Weight
Your current body weight in pounds
Hours Before Workout
How many hours before exercise you plan to eat
Workout Intensity
Intensity level of your planned workout
Meal Type
Full meal (3+ hours out) or snack (1-2 hours out)

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    4 parameters
    Body Weight = 170, Hours Before Workout = 2, Workout Intensity = 2, Meal Type = 1 = 4 input(s) provided
  2. Calculate Carbohydrates
    Carbohydrates
    39 = 39
  3. Calculate Total Calories
    Total Calories
    320 = 320
  4. Calculate Protein
    Protein
    23 = 23
  5. Calculate Fat
    Fat
    8 = 8

Engine last updated . Checked against 2 independently-derived tests — how we verify calculators.

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