Caloric Calculator

based on Nutrient Timing

(Please fill in green fields)

Your bodyweight in kg 66 Your bodyweight in pound

Daily Activity Level in percent 15
Workout Caloric Expenditure in kcal 600
Additional calories in kcal (weight gain) 200

Calories per day 2637 kcal Protein

RCE 1597 kcal Carbohydrates
DA 240 kcal Fats
WCE 600 kcal - Omega 3
Additional calories 200 kcal - Other Fats

RCE = Resting Calories Expenditure

DA = Daily Activity Expenditure
WCE = Workout Caloric Expenditure

Daily Activity Level

Sedentary (15%)
Sits most of the day
Lightly Active (35%)
Walks or stands most of the day
Moderately active (45%)
Walks and performs some light physical labor
Very active (75%)
Has a physically active job
Exceptionally active (100%)
Has a very physically active job
 145.2

145 g
297 g
97 g
32 g
64 g

made by Patrick Louys

Meal Calculator
(Please fill in green fields)
Protein (g) Carbohydrate (g)
Breakfast 6:30 AM P/F 21 10
Snack 9:00 AM P/C 21 58
Lunch 12:00 AM P/F 21 10
Pre-Workout 3:00 PM P/C 21 58
Workout (Energy Phase) 7:00 PM P/C 27 113
Post-Workout (Anabolic Phase) 8:00 PM P/C 14 45
Dinner (Growth Phase Rapid Segment) 10:00 PM P/C 20 4
84 115
Workout Drink in litres 1.5
PWO Drink? (Yes/No) Yes

145 297
Fats (g) Vegetables (1 Cup)
43 Yes
5 Yes
43 Yes
5 Yes
0 No
0 No
1 Yes
86

97
Workout Drink (Energy Phase) per 1 litre
18 g Protein
75 g Carbohydrate
0 g Fat
3 g Leucine
300 mg Vitamin C
150 IU Vitamin E
450 mg Sodium
240 mg Potassium
300 mg Magnesium

PWO Drink (Anabolic Phase)

14 g Protein
45 g Carbohydrate
0 g Fat
1 g Leucine
1 g Glutamine
100 mg Vitamin C
200 IU Vitamin E

Supplement (Food or Drink) (Growth Phase)

20 g Protein
4 g Carbohydrate
1 g Fat
1 g Leucine
1 g Glutamine
100 mg Vitamin C
200 IU Vitamin E

modify if needed