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