Sports Nutrition Toolkit
Nutrition Calculator
Get your personalized diet plan
Your Diet Plan
Hydration Calculator
Calculate your daily water needs
Your Hydration Needs
Hydration Tips
• Drink 500ml water 2 hours before exercise
• Consume 150-250ml every 15-20 minutes during exercise
• Weigh yourself before and after training to monitor fluid loss
BMI Calculator
Calculate your Body Mass Index
Your BMI Results
BMI Categories
• Underweight: BMI less than 18.5
• Normal weight: BMI 18.5-24.9
• Overweight: BMI 25-29.9
• Obesity: BMI 30 or greater
Calorie Burn Calculator
Estimate calories burned during activity
Calorie Burn Results
Activity Intensity Guide
• Light: 3-5 METs (e.g., walking, light cycling)
• Moderate: 5-7 METs (e.g., brisk walking, recreational swimming)
• Vigorous: 7+ METs (e.g., running, competitive sports)
Supplements Guide
Supplement recommendations based on your goals
Supplement Recommendations
Supplement Safety Tips
• Always check with a healthcare professional before starting new supplements
• Purchase from reputable brands with third-party testing
• Start with lower doses to assess tolerance
• Cycle supplements as recommended