Find meals, build your day, and match your food to your training.
Include carbohydrate at meals and plan snacks around sessions. Rice bowls and oats are useful starting points; increase portions to match your workload.
Recipes serve one before scaling. Nutrition values are generic estimates. Check product labels for allergens, fortification and brand differences; these filters do not guarantee allergy safety.
8 meals found
A carbohydrate and protein breakfast. Leave time to digest before hard exercise.
Cook oats with water, then top with yogurt, sliced banana and peanut butter.
Listed allergens: Oats (check gluten label), Milk, Peanuts. Check packaging.
Useful between sessions. Increase the rice portion when training demand rises.
Use thoroughly cooked chicken and rice. Steam broccoli, assemble the bowl and dress with olive oil.
Listed allergens: none in these generic ingredients. Check packaging.
A plant-based recovery meal with soy protein and carbohydrate.
Pan-fry drained tofu in the oil. Serve with cooked rice and steamed broccoli.
Listed allergens: Soy. Check packaging.
Provides protein and carbohydrate, with fats from salmon and olive oil.
Bake the potato until tender and cook salmon thoroughly. Serve with spinach and olive oil. Portions are cooked weights.
Listed allergens: Fish. Check packaging.
A fibre-rich plant-based meal. Choose a lower-fibre option close to a race if your gut is sensitive.
Warm cooked lentils with chopped tomato and oil. Toss with cooked pasta.
Listed allergens: Wheat. Check packaging.
A regular meal for easy or lifting days. Add fruit or more bread for a longer training day.
Toast bread and mash avocado over it. Top with sliced hard-boiled eggs and tomato.
Listed allergens: Wheat, Egg. Check packaging.
An easy protein snack between meals. Add carbohydrate if another session is coming soon.
Spoon yogurt into a bowl and add berries and oats.
Listed allergens: Milk, Oats (check gluten label). Check packaging.
Choose a calcium-fortified soy drink. Vegan diets also need a reliable vitamin B12 source.
Simmer oats in soy drink, adding water as needed. Top with banana and peanut butter.
Listed allergens: Oats (check gluten label), Soy, Peanuts. Check packaging.
Search 24 everyday ingredients and build a meal by weight. Use the preparation state shown; cooked and dry weights are different.
24 ingredients found · Values per 100 g
379 kcal · 13.2 g protein · 67.7 g carbs · 6.5 g fat
Oats (check gluten label)
130 kcal · 2.7 g protein · 28.2 g carbs · 0.3 g fat
149 kcal · 6 g protein · 30.1 g carbs · 1.7 g fat
Wheat
252 kcal · 12.5 g protein · 43.1 g carbs · 3.5 g fat
Wheat
93 kcal · 2.5 g protein · 21.2 g carbs · 0.1 g fat
89 kcal · 1.1 g protein · 22.8 g carbs · 0.3 g fat
57 kcal · 0.7 g protein · 14.5 g carbs · 0.3 g fat
52 kcal · 0.3 g protein · 13.8 g carbs · 0.2 g fat
165 kcal · 31 g protein · 0 g carbs · 3.6 g fat
206 kcal · 22.1 g protein · 0 g carbs · 12.4 g fat
Fish
116 kcal · 25.5 g protein · 0 g carbs · 0.8 g fat
Fish
155 kcal · 12.6 g protein · 1.1 g carbs · 10.6 g fat
Egg
144 kcal · 17.3 g protein · 2.8 g carbs · 8.7 g fat
Soy
116 kcal · 9 g protein · 20.1 g carbs · 0.4 g fat
164 kcal · 8.9 g protein · 27.4 g carbs · 2.6 g fat
59 kcal · 10.2 g protein · 3.6 g carbs · 0.4 g fat
Milk
50 kcal · 3.4 g protein · 4.8 g carbs · 1.9 g fat
Milk
33 kcal · 2.9 g protein · 1.7 g carbs · 1.6 g fat
Soy
35 kcal · 2.4 g protein · 7.2 g carbs · 0.4 g fat
23 kcal · 2.9 g protein · 3.6 g carbs · 0.4 g fat
18 kcal · 0.9 g protein · 3.9 g carbs · 0.2 g fat
160 kcal · 2 g protein · 8.5 g carbs · 14.7 g fat
884 kcal · 0 g protein · 0 g carbs · 100 g fat
588 kcal · 25.1 g protein · 20 g carbs · 50.4 g fat
Peanuts
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These ranges are starting points for healthy adults, not a calorie limit or a complete meal plan. Your appetite, recovery, health, and training demands help determine what you need.
Optional. Leave blank to use the per-kilogram guidance.
Around an hour of moderate exercise, or demanding lifting with conditioning. Choose the closest workload; hours are approximate. This choice is not read from your training schedule.
Use this calculator without an account. Entries are not saved.
Keep protein steady while matching carbohydrate to the work. Two-session days need extra food and a plan for eating between workouts.
1.6–2.2 g/kg of body weight per day
5–7 g/kg of body weight per day
The upper end is not automatically better. Carbohydrate ranges follow workload, so the same day can call for the same intake across different training goals. Food and drinks during exercise count toward your daily total.
Estimate the energy you use across a whole day, including training. Use the body weight entered in Your training day.
The original equation uses two sex-based coefficients. It may be less applicable with hormone therapy or an atypical body composition.
Enter a body weight of 30–300 kg, age of 18–100 years, height of 120–230 cm and a sex coefficient.
Calculated from resting energy needs and an approximate activity multiplier. Exercise is already included; do not add it again. Individual needs can differ substantially. Review appetite, recovery, performance and weight trends over several weeks instead of treating this as a calorie limit.
Resting kcal/day = 10 × weight in kg + 6.25 × height in cm − 5 × age in years, then add 5 for the male coefficient or subtract 161 for the female coefficient. The selected activity multiplier is 1.55. Total energy is rounded to 50 kcal. These activity categories are broad estimates, not measured expenditure.
For adults only. This estimate is not designed for pregnancy, eating-disorder recovery or conditions requiring a prescribed diet. A sports dietitian can help when energy needs are unusually high or the estimate does not fit your recovery.
Weigh yourself before and after a representative session, with dry skin and the same minimal, dry clothing. Record drinks and any urine passed.
Complete the measurements to estimate sweat loss. If no result appears, check the amounts and units; the estimate must be between 0 and 4 litres/hour.
Sweat loss = weight lost + drinks − urine, divided by hours. One kilogram is treated as one litre. This is an estimate for these conditions, not a drinking target. Food intake and long sessions can affect accuracy. Repeat in different weather and at different intensities.
Respond to thirst and avoid gaining weight during exercise. Include sodium through food or drinks for prolonged sweaty sessions; this test cannot measure sodium loss.
Spread protein across meals and snacks. Keep it consistent on rest days. Include carbohydrate, vegetables or fruit, and fats such as nuts, olive oil, or avocado.
Between sessions, try a rice bowl with chicken or tofu, plus fruit. A sandwich and milk or fortified soy milk can be easier when you have little time.
Plant-based eating can support training. Use varied protein sources, including soy, beans, lentils, and grains. A fully vegan diet needs a reliable vitamin B12 source.
Before lifting, a regular meal with carbohydrate and protein is usually enough. A carbohydrate snack can help if you have not eaten or expect a high-volume session.
Before endurance exercise lasting over an hour, a common range is 1–4 g/kg of carbohydrate in the 1–4 hours beforehand. Use a smaller portion when eating closer to the start.
Toast, oats, rice, or a banana can work. If your stomach is sensitive, reduce fat and fibre close to exercise. Practise your food choices before an event.
For hard, sustained exercise, a few sips of a carbohydrate drink can help. Easy sessions usually need no extra fuel.
Use this for sustained running, cycling, or similar work. Time spent resting between lifting sets does not create the same fueling need. Check the carbohydrate content of drinks, gels, or food.
Have a meal or snack with protein and carbohydrate. With a full day to recover, regular meals usually cover the timing.
If you need to recover from a long or hard endurance session in less than 8 hours, aim for 1–1.2 g/kg of carbohydrate per hour for the first 4 hours. Split this across food and drinks, alongside protein. This is part of your daily intake.
Start hydrated, keep drinks available, and respond to thirst. Heat, session length, and sweat losses change your needs. Do not force fluids or drink enough to gain body weight during exercise.
For prolonged, sweaty sessions, include sodium through food or an electrolyte drink. There is no single fluid or salt dose that suits everyone. Practise your plan in similar conditions; a sports dietitian can help estimate your sweat losses.
Creatine monohydrate can support strength and repeated high-intensity work. A common adult dose is 3–5 g daily; loading is optional. It can increase body weight through water retention, which may matter for running. Benefits for steady endurance performance are less consistent.
Protein powder is a convenient food supplement when meals fall short. Choose independently batch-tested sports supplements to reduce contamination risk. Discuss supplements with a clinician if you have a medical condition or take medication.
Persistent fatigue, falling performance, recurrent injuries, menstrual changes, or low libido can be signs of underfueling or another health issue. Speak with a clinician and a sports dietitian rather than cutting food further.
These adult ranges are not designed for children, pregnancy, eating-disorder recovery, or conditions requiring a prescribed diet. Seek individual advice in those situations. Take iron or other high-dose micronutrient supplements only when an assessed need supports them.
Guidance reviewed September 2026. The strongest practical agreement is to meet energy needs, keep protein adequate, and match carbohydrate to workload. Evidence for an exact combined-training diet is limited; the combined guidance applies strength and endurance recommendations together.
Endurance protein research suggests around 1.8 g/kg daily as a useful starting point within the range shown. Needs vary, and much of the research involves men. Training focus alone cannot establish your calorie needs.