Pre-Workout Meal Calculator

Calculate ideal pre-workout meal macros

Weight (kg)

Workout Type

Workout Duration (minutes)

Time Until Workout

Get personalized recommendations for your pre-workout meal to maximize performance.

Part of the Muscle Building & Fitness Toolkit

Supporting tool in a collection of 23 curated tools for muscle building & fitness

About This Tool

Get personalized pre-workout meal recommendations based on workout type, duration, and timing.

How long before workout should I eat?

Ideally 2-3 hours for a full meal, or 30-60 minutes for a light snack. Closer to workout means simpler carbs.

Calculate optimal post-workout protein and carbs timing

Calculate macros for athletes by sport and phase

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