Fuel the work
Estimate energy, distribute protein and time familiar food around training.
Nutrinaut field kit · 8 focused tools
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
Estimate energy, distribute protein and time familiar food around training.
Put labels, caffeine and a seven-night sleep log into honest context.
Turn the decision into an editable grocery list or one small weekly action.
The toolkit
Estimate resting energy and a deliberately broad maintenance range, with an optional 14-day reality check.
Open toolTurn an active-adult daily protein range into a practical three-to-six-meal distribution.
Open toolBuild a conservative before, during and after-training template from session demands and timing.
Open toolScale US or EU/UK label values to the amount eaten and show the reference-value arithmetic.
Open toolAdd drink-label values across servings while keeping total sugar, known added sugar and calories distinct.
Open toolTotal caffeine from several sources, calculate mg/kg and place the last dose in bedtime context.
Open toolSummarise seven nights against a chosen target and view shortfall, extra hours and trend separately.
Open toolTurn servings, pantry stock, pack sizes and a budget into an editable shopping checklist.
Open toolReproducible examples
These fictional inputs demonstrate the same calculations as the tools; they are not Nutrinaut app test results or personal recommendations.
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 inputs300 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
What a maintenance estimate represents, why calculators disagree and how to compare a starting range with a short real-world log.
Guide 02 · 6 minHow to turn a daily protein range into workable meals without treating identical portions as mandatory.
Guide 03 · 6 minA decision-first way to plan familiar food around duration, intensity, start time and recovery demands.
Guide 04 · 6 minScale label values to your portion and keep serving sizes, total sugar, added sugar, %DV and %RI straight.
Guide 05 · 6 minCount caffeine from all sources, interpret public-health references carefully and run a more useful timing experiment.
Guide 06 · 6 minTurn a schedule, pantry inventory, number of servings and budget into an editable shopping and prep plan.
From the Nutrinaut learning library
A four-part audit of device source, missing data, timing and context before you interpret a graph.
Read the field note Applied exampleRecalculate the FDA example label step by step, then use the same worksheet on a real package.
Read the field note Applied exampleSee how the activity assumption changes an estimate while the underlying equation stays fixed.
Read the field noteHow the site is maintained
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.