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Diet Calculator
Get personalized nutrition plans for bodybuilding and powerlifting. Calculate optimal macros, calories, and meal timing for your goals.
Basic Diet Calculator
Quick Examples
Nutrition Guidelines by Goal
🔥 Cutting (Fat Loss)
Calorie Deficit: 300-500 calories below maintenance
Protein: 1.2-1.6g per kg body weight
Carbs: 2-4g per kg (training days)
Fats: 0.8-1.2g per kg
Focus: Preserve muscle, lose fat
💪 Lean Bulking
Calorie Surplus: 200-400 calories above maintenance
Protein: 1.6-2.2g per kg body weight
Carbs: 4-7g per kg
Fats: 1.0-1.5g per kg
Focus: Maximize muscle, minimize fat gain
🏋️ Powerlifting
Calories: Maintenance to slight surplus
Protein: 1.8-2.5g per kg body weight
Carbs: 5-8g per kg (high intensity)
Fats: 1.2-1.8g per kg
Focus: Strength and recovery
⚖️ Body Recomposition
Calories: At or slightly below maintenance
Protein: 1.8-2.4g per kg body weight
Carbs: 3-5g per kg (around workouts)
Fats: 1.0-1.4g per kg
Focus: Simultaneous muscle gain and fat loss
Related Calculators
Understanding Macronutrients
Protein - The Building Block
Essential for muscle protein synthesis, recovery, and maintaining lean mass during cuts. Aim for complete proteins with all essential amino acids.
- Sources: Lean meats, fish, eggs, dairy, legumes
- Timing: 20-40g per meal, especially post-workout
- Quality: Focus on leucine-rich sources
Carbohydrates - The Fuel
Primary energy source for high-intensity training. Critical for performance and recovery.
- Sources: Rice, oats, potatoes, fruits, vegetables
- Timing: Around workouts for performance
- Types: Complex carbs for sustained energy
Fats - The Regulator
Essential for hormone production, vitamin absorption, and overall health.
- Sources: Nuts, oils, avocado, fatty fish
- Balance: Mix of saturated, monounsaturated, and omega-3s
- Minimum: Never go below 0.8g/kg body weight
Meal Timing Strategies
Pre-Workout Nutrition
1-2 hours before: Balanced meal with carbs and protein
30-60 minutes before: Light carbs (banana, dates)
Post-Workout Nutrition
Within 30 minutes: Protein + fast carbs (whey + fruit)
Within 2 hours: Complete meal with all macros
Daily Distribution
Spread protein evenly throughout the day (20-40g per meal) for optimal muscle protein synthesis.
Supplement Recommendations
Essential Supplements
- Whey Protein: 25-50g post-workout
- Creatine Monohydrate: 3-5g daily
- Multivitamin: Fill nutritional gaps
- Omega-3: 1-3g daily for inflammation
Performance Supplements
- Caffeine: 200-400mg pre-workout
- Beta-Alanine: 3-5g daily for endurance
- Citrulline: 6-8g for pump and performance
Goal-Specific Supplements
- Cutting: L-Carnitine, Green Tea Extract
- Bulking: Mass Gainer, Digestive Enzymes
- Recovery: Magnesium, Zinc, Vitamin D
Frequently Asked Questions
How accurate are these calculations?
These are estimates based on established formulas. Individual needs may vary by ±10-20%. Monitor your progress and adjust accordingly.
Should I eat the same on rest days?
Generally yes, especially protein. You may reduce carbs slightly on rest days if cutting, but maintain consistency for best results.
How often should I recalculate?
Recalculate every 2-4 weeks or when your weight changes by 2-3kg to maintain accuracy.
What if I'm not seeing results?
Track your intake accurately for 2 weeks. If no progress, adjust calories by 100-200 in the appropriate direction.