Food nutrient calculator

Quantity	Food	Calories	Carbohydrate	Protein	Fat	Fiber	Grams per unit
Recommended daily amount				1.2–2.0 g/kg	max 60–80 g	14 g / 1,000 kcal	NB: Nutrient values are per 100 grams.

Weight kg

Body fat %

Today's exercise kcal burned

Energy Availability kcal/kg fat-free mass (FFM)/day

30 kcal/kg FFM/day = Minimum for optimal reproductive and bone health

45 kcal/kg FFM/day = Optimal health for athletes

Intensity	Today's activities	Carbohydrate intake
Low	Skill-based or general activities	3–5 g/kg/day
Moderate	Exercise program (1 hr)	5–7 g/kg/day
High	Endurance program (1–3 hr)	6–10 g/kg/day
Very high	Extreme commitment (4–5+ hr)	8–12+ g/kg/day
Strength athletes	Resistance training (weightlifting, bodybuilding, etc.)	4–7 g/kg/day

General activity level	Protein intake
Highly active and attempting weight loss	1.5–2.2 g/kg
Highly active	1.2–2.0 g/kg
Attempting weight loss	1.0-2.2 g/kg
Sedentary	0.8-1.2 g/kg

Protein intake timing

The human body cannot absorb a lot of protein at once, so intake should be split across the day:
E.g. take 20-40 g per meal (including breakfast)
take 20-40 g of protein before or after exercise. Preferably something quick to digest like a whey protein concentrate
20-40 g before going to bed to help stimulate muscle growth or reduce muscle breakdown. Preferably something slow to digest, like micellar casein

Carbohydrate intake timing ^[1]

	Situation	Carbohydrate targets	Comments on type and timing of carbohydrate intake
Acute fueling strategies – These guidelines promote high carbohydrate availability to promote optimal performance during competition or key training sessions
General fueling up	Preparation for events <90 min exercise	7-12 g/kg/24 h as for daily fuel needs	Athletes may choose carbohydrate-rich sources that are low in fiber/residue and easily consumed to ensure that fuel targets are met, and to meet goals for gut comfort or lighter “racing weight”
Carbohydrate loading	Preparation for events >90 min of sustained/intermittent exercise	36-48 h of 10-12 g/kg body weight/24 h
Speedy refueling	<8 h recovery between 2 fuel-demanding sessions	1-1.2 g/kg/h for first 4 h then resume daily fuel needs	There may be benefits in consuming small, regular snacks Carbohydrate-rich foods and drink may help to ensure that fuel targets are met
Pre-event fueling	Before exercise >60 min	1-4 g/kg consumed 1-4 h before exercise	Timing, amount, and type of carbohydrate foods and drinks should be chosen to suit the practical needs of the event and individual preferences/experiences Choices high in fat/protein/fiber may need to be avoided to reduce risk of gastrointestinal issues during the event Low glycemic index choices may provide a more sustained source of fuel for situations where carbohydrate cannot be consumed during exercise
During brief exercise	<45 min	Not needed
During sustained high intensity exercise	45-75 min	Small amounts, including mouth rinse	A range of drinks and sports products can provide easily consumed carbohydrate The frequent contact of carbohydrate with the mouth and oral cavity can stimulate parts of the brain and central nervous system to enhance perceptions of well-being and increase self-chosen work outputs
During endurance exercise, including “stop and start” sports	1-2.5 h	30-60 g/h	Carbohydrate intake provides a source of fuel for the muscles to supplement endogenous stores Opportunities to consume foods and drinks vary according to the rules and nature of each sport A range of everyday dietary choices and specialized sports products ranging in form from liquid to solid may be useful The athlete should practice to find a refuelling plan that suits his or her individual goals, including hydration needs and gut comfort
During ultra-endurance exercise	>2.5-3 h	Up to 90 g/h	As above Higher intakes of carbohydrate are associated with better performance Products providing multiple transportable carbohydrates (Glucose:fructose mixtures) achieve high rates of oxidation of carbohydrate consumed during exercise

Sources:

Thomas et al. J Acad Nutr Diet. 2016 Mar; 116(3): 501–28.
World Health Organization Healthy diet fact sheet
USDA Dietary Guidelines 2015-2010, Eight Edition
Examine.com
Food nutritional values from NutritionValue.org