Fuel the work
Estimate energy, distribute protein and time familiar food around training.
Nutrinaut field kit · 8 focused tools
Useful numbers.
Visible assumptions.
Free calculators and planners for active adults. Every result shows what was calculated, what was assumed and where the method came from.
A simple workflow
Read the signals
Put labels, caffeine and a seven-night sleep log into honest context.
Make it repeatable
Turn the decision into an editable grocery list or one small weekly action.
The toolkit
Start with the decision in front of you
01
FuelMaintenance & energy needs
Estimate resting energy and a deliberately broad maintenance range, with an optional 14-day reality check.
Open tool02
FuelProtein per meal
Turn an active-adult daily protein range into a practical three-to-six-meal distribution.
Open tool03
TrainWorkout fuel timing
Build a conservative before, during and after-training template from session demands and timing.
Open tool04
ChooseNutrition label decoder
Scale US or EU/UK label values to the amount eaten and show the reference-value arithmetic.
Open tool05
ChooseAdded sugar & drinks tally
Add drink-label values across servings while keeping total sugar, known added sugar and calories distinct.
Open tool06
RecoverCaffeine dose & timing
Total caffeine from several sources, calculate mg/kg and place the last dose in bedtime context.
Open tool07
RecoverSleep shortfall planner
Summarise seven nights against a chosen target and view shortfall, extra hours and trend separately.
Open tool08
PlanGrocery & meal prep
Turn servings, pantry stock, pack sizes and a budget into an editable shopping checklist.
Open toolReproducible examples
See the input, arithmetic and limit
These fictional inputs demonstrate the same calculations as the tools; they are not Nutrinaut app test results or personal recommendations.
70 kg, mixed training, four meals
84–112 g/day21–28 g per meal if divided evenly
70 × 1.2–1.6 g/kg gives the daily range; divide by four to make an even meal plan. The split is a convenience, not an absorption limit.
Change the inputs2.5 servings consumed from a four-serving pack
300 kcal10 g added sugar in the amount consumed
The example label has 120 kcal and 4 g added sugar per serving: multiply each by 2.5. The full pack would contain 480 kcal. Added sugar cannot be inferred when a label does not list it.
Decode your labelField notes
Learn the method, then use the number
Guide 01 · 6 min
How to Estimate and Calibrate Maintenance Calories
What a maintenance estimate represents, why calculators disagree and how to compare a starting range with a short real-world log.
Guide 02 · 6 minProtein Distribution for Active Adults
How to turn a daily protein range into workable meals without treating identical portions as mandatory.
Guide 03 · 6 minFueling Before and After Training
A decision-first way to plan familiar food around duration, intensity, start time and recovery demands.
Guide 04 · 6 minHow to Read Nutrition Labels and Added Sugar
Scale label values to your portion and keep serving sizes, total sugar, added sugar, %DV and %RI straight.
Guide 05 · 6 minCaffeine, Sleep and Training Recovery
Count caffeine from all sources, interpret public-health references carefully and run a more useful timing experiment.
Guide 06 · 6 minGrocery Planning for an Active Week
Turn a schedule, pantry inventory, number of servings and budget into an editable shopping and prep plan.
From the Nutrinaut learning library
Work through the assumptions, not just the formula
Applied example
Before You Trust a Wearable Trend, Check Its Source
A four-part audit of device source, missing data, timing and context before you interpret a graph.
Read the field note Applied exampleOne Label, Three Portions: A Serving-Size Audit
Recalculate the FDA example label step by step, then use the same worksheet on a real package.
Read the field note Applied exampleWhy Two Energy Estimates Can Both Look Plausible
See how the activity assumption changes an estimate while the underlying equation stays fixed.
Read the field noteHow the site is maintained
Clear methods, named authorship and a public corrections process.
Eugene Blago writes and maintains Nutrinaut Tools for Origin Labs s.r.o. Each tool and guide shows its method, assumptions, sources and update date.