Pre-Workout Nutrition Calculator

The pre-workout calculator creates a meal or snack target from body size, planned intensity, and eating time. Carbohydrate starts with body weight in kilograms and an intensity multiplier: low uses 0.5, moderate 1.0, and high 1.5. A timing factor then scales that amount from one-eighth at 30 minutes to the full multiplier at four hours. Entering five hours does not raise carbohydrates beyond the four-hour level because that factor is capped. Protein begins at 0.3 gram per kilogram regardless of timing or intensity. Fat uses 0.1 gram per kilogram when the meal is less than three hours away and jumps to 0.3 at three hours or more.

Meal type is the final branch. Choosing a snack halves carbohydrate, multiplies protein by 0.6, and multiplies fat by 0.3, with each nutrient rounded after adjustment. Total calories then reconcile those displayed grams at four calories per gram for carbohydrate and protein and nine for fat. The timing output simply converts entered hours to minutes; it is not a recommended window independently selected by the engine. No input represents workout duration, daily calorie intake, gastrointestinal tolerance, foods already eaten, or dietary restrictions. The result should therefore be read as a formula-defined macro target, not proof that the meal size or timing suits every athlete or session.