Post Workout Recovery Nutrition Calculator

Post Workout Recovery Nutrition Calculator estimates the optimal calories, protein, and carbohydrates needed for recovery after a workout based on your body weight, workout duration, and intensity. Enter your details and click “Calculate Nutrition” to see the recommended intake.

How to Use Post Workout Recovery Nutrition Calculator:

1. Enter your body weight in kilograms.
2. Enter your workout duration in minutes.
3. Select your workout intensity (low, moderate, or high).
4. Click “Calculate Nutrition” to see the recommended post-workout calories, protein, and carbohydrates.
5. Use “Share Result” or “Copy Result” to share or copy the output.

Calculation Details:

The calculator estimates:

• Calories: 5–10 kcal/kg body weight, adjusted for intensity and duration.
• Protein: 0.25–0.4 g/kg body weight for muscle repair.
• Carbohydrates: 0.5–1.0 g/kg body weight for glycogen replenishment, adjusted for intensity.
• Fluids: 500–750 ml (16–24 oz) per hour of exercise as a basic hydration estimate.

Note: Estimates are based on general sports nutrition guidelines as of 2025. Consult a dietitian for personalized advice.

Important Notes:

• Body weight should be in kilograms (1 kg = 2.2 lbs).
• Intensity levels: Low (e.g., yoga), Moderate (e.g., jogging), High (e.g., HIIT).
• Fluid recommendations are estimates; actual needs vary based on sweat loss.
• Clipboard access requires HTTPS. If copying fails, try accessing over HTTPS or copy manually.