Nutrient Timing Calculator

Optimize your nutrient intake timing for maximum energy and performance throughout the day.

Personal Information

Age

Gender

Weight

Height

Activity Level

Fitness Goal

Workout Schedule

Workout Time

Workout Intensity

Dietary Preferences

Low Carb

High Protein

Intermittent Fasting

Vegetarian

Sleep Schedule

Sleep Time

Wake Time

Metabolic Age Calculator

Your metabolic age compares your Basal Metabolic Rate (BMR) to the average BMR of people your chronological age.

Your Optimal Nutrient Timing

Daily Energy Requirements

Base Metabolic Rate (BMR): 1,800 calories

Total Daily Energy Expenditure: 2,500 calories

Target Daily Calorie Intake: 2,300 calories

Recommended Macronutrient Breakdown

30%

Protein

(180g)

40%

Carbs

(240g)

30%

Fats

(80g)

Optimal Nutrient Timing Schedule

Breakfast (6:30 AM)

High protein and moderate carbs to start your day.

30% Protein 40% Carbs 30% Fats

Mid-Morning Snack (9:30 AM)

Protein-rich snack to maintain energy.

60% Protein 20% Carbs 20% Fats

Lunch (12:30 PM)

Balanced meal with emphasis on complex carbs for sustained energy.

30% Protein 50% Carbs 20% Fats

Pre-Workout (4:00 PM)

Higher carbs for energy during workout.

20% Protein 70% Carbs 10% Fats

Post-Workout (6:30 PM)

High protein and carbs for recovery.

50% Protein 45% Carbs 5% Fats

Dinner (8:00 PM)

Balanced meal with moderate protein and carbs.

35% Protein 30% Carbs 35% Fats

Daily Energy Pattern

Personalized Recommendations

Nutrient Timing Strategies

Consume 20-30g of protein within 30 minutes of waking up to kickstart metabolism
Eat a carb-rich meal 2-3 hours before your workout to fuel performance
Have a protein and carb meal within 45 minutes post-workout for optimal recovery
Include protein at every meal to maintain muscle synthesis throughout the day
Distribute carbohydrates with higher amounts around your workout times

Performance Optimization

Hydrate with 16-20oz of water upon waking to rehydrate after sleep
Consider 200-300mg of caffeine 30-60 minutes before training for performance
Incorporate 5g of creatine daily for improved strength and power output
Consume 6-8g of essential amino acids before or during your workout
Maintain consistent meal timing daily to stabilize blood sugar and energy levels

Meal Suggestions Based on Your Timing

High Protein Meals

Greek yogurt with berries and nuts
Grilled chicken breast with vegetables
Tuna salad with olive oil dressing
Protein smoothie with whey protein
Egg white omelet with vegetables

High Carb Meals

Oatmeal with banana and honey
Brown rice with lean meat and vegetables
Sweet potato with grilled chicken
Whole grain pasta with tomato sauce
Fruit smoothie with oats

Balanced Meals

Salmon with quinoa and roasted vegetables
Turkey and avocado wrap with whole grain bread
Chicken stir-fry with brown rice
Lentil soup with whole grain bread
Mixed nuts and dried fruit