Meal Timing Calculator

Optimize your nutrition by calculating the ideal timing for meals around your workouts and daily activities.

Your Parameters

Quick Tips

  • Pre-Workout

    Consume carbs 1-3 hours before for energy, with moderate protein.

  • During Workout

    For sessions over 1 hour, consider intra-workout carbs.

  • Post-Workout

    Consume protein and carbs within 45 minutes after training.

Your Meal Timing Plan

Enter your workout details and calculate to see your personalized meal timing plan.

5 AM
10 AM
3 PM
8 PM
11 PM

Detailed Schedule

Nutrient Timing Distribution

Nutrient Timing Explained

The chart shows the optimal distribution of nutrients throughout the day based on your workout schedule and goals.

Protein

Essential for muscle repair and growth, distributed throughout the day.

Carbohydrates

Primary energy source, timed around your workout for optimal performance.

Fats

Important for hormones and health, typically reduced around workout times.

Meal Timing Theory & Formula

What is Meal Timing?

Meal timing is the strategic scheduling of nutrient intake throughout the day to optimize energy levels, workout performance, recovery, and body composition goals. It involves coordinating when you eat specific macronutrients (proteins, carbohydrates, and fats) relative to your exercise time and daily activity pattern.

Pre-Workout Calculation

Ideal pre-workout meal timing is calculated based on meal size and workout intensity:

Pre-workout time (hours) = Meal size factor (0.5-3) × Intensity adjustment (0.8-1.2)

Larger meals require more digestion time. Higher intensity workouts need more buffer time.

Post-Workout Calculation

The post-workout anabolic window is calculated based on:

Optimal window (minutes) = Base window (30-45) + Duration adjustment (workout duration × 0.1)

Longer, more intense workouts extend the optimal post-workout nutrition window.

Key Timing Principles

  • Protein should be distributed evenly throughout the day (every 3-4 hours)
  • Carbohydrates should be concentrated around workout times for energy and recovery
  • Fats should be minimized pre-workout but can be higher in meals further from training
  • Total daily macronutrient intake matters more than perfect timing for most goals
  • Individual responses to meal timing vary and may require personalization

Scientific Background

Research shows that nutrient timing can influence workout performance, recovery, and adaptations. The importance varies based on training status, goals, and individual factors. The post-exercise "anabolic window" for protein and carbohydrates appears more flexible than previously thought, extending several hours after exercise. However, pre-exercise nutrition remains critical for performance during moderate to high-intensity workouts.