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 toolField 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.
How 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.