Powerlifting Nutrition Calculator

Calculate Your Powerlifting Nutrition

Basic Information

Age

Gender

Weight (kg)

Height (cm)

Body Fat % (estimated)

Training Information

Activity Level

Powerlifting Training Frequency

Lifting Experience

Primary Goal

Your Personalized Nutrition Plan

Performance Focus

Daily Calorie Requirements

Base Metabolic Rate (BMR)

1800 calories/day

Calories needed at complete rest

Total Daily Energy Expenditure (TDEE)

2700 calories/day

Total calories burned per day

Recommended Daily Caloric Intake

2800 calories/day

Optimized for strength maintenance and performance

Macronutrient Distribution

Protein

180g (720 kcal)

30% of total calories

Carbohydrates

350g (1400 kcal)

50% of total calories

Fat

75g (675 kcal)

20% of total calories

Protein per kg of bodyweight

2.2 g/kg

Optimal for muscle recovery and strength development

Meal Timing for Maximum Performance

Pre-Workout Meal (2-3 hours before)

700-800 calories: Focus on moderate protein (30-40g) and high carbs (80-100g) with low fat (10-15g).

Pre-Workout Snack (30-60 min before)

150-200 calories: Quick digesting carbs (30-40g) with minimal protein and fat.

Post-Workout Nutrition (within 30 min)

400-500 calories: High protein (40-50g) with fast-acting carbs (60-70g) and minimal fat.

Remaining Daily Meals

Divide the remaining 1500-1600 calories across 2-3 balanced meals containing 100-110g protein, 150-180g carbs, and 50-60g fat.

Powerlifting Nutrition Tips

Prioritize Protein Quality

Focus on complete protein sources like lean meats, eggs, dairy, and high-quality protein supplements to ensure you get all essential amino acids for muscle repair.

Carb Timing for Performance

Consume the majority of your carbohydrates before and after training sessions to maximize energy availability and recovery. Focus on complex carbs for sustained energy.

Hydration Strategy

Aim for 3-4 liters of water daily. Increase intake on training days and consider electrolyte supplementation during intense sessions.

Recovery Supplements

Consider creatine monohydrate (5g daily), omega-3 fatty acids, and vitamin D to support recovery, joint health, and overall performance.

Why Use Our Powerlifting Nutrition Calculator?

Sport-Specific Calculations

Unlike generic calculators, our tool is specifically designed for powerlifters with considerations for training volume, intensity, and recovery needs.

Meal Timing Optimization

Get specific recommendations for pre-workout, intra-workout, and post-workout nutrition to maximize strength and recovery.

Periodization Support

Adjust your nutrition based on your current training phase, whether you're in a hypertrophy block, strength block, or peaking for competition.

Disclaimer:

This calculator provides estimates based on general formulas and should be used as a starting point. Individual needs may vary. For personalized nutrition advice, consult with a registered dietitian or nutrition professional who specializes in sports performance.