Nutrition & Logging
Calorie cycling schedules, fasting trackers, plant protein completeness, and micronutrient logging.
8 specialized calculators available
Fasting Progress Tracker
Log your fasting days, track weight trends, monitor streaks, and review adherence over time. All data stored locally in your browser.
Vegan Protein Calculator
Calculate daily plant-based protein needs with PDCAAS/DIAAS digestibility adjustment, per-meal targets, lysine requirements, and complementary protein pairing guide.
Water Fasting Weight Loss Calculator
Estimate daily weight change during a water-only fast with fat vs water breakdown, metabolic phase tracking, and post-refeed projection.
5:2 & 4:3 Calorie Cycling Calculator
Plan your weekly calorie cycling schedule with the 5:2 or 4:3 protocol. Normal and restricted day calories, macro breakdowns, and a visual 7-day schedule.
Zig-Zag Calorie Calculator
Create a calorie cycling plan with high, medium, and low calorie days using Mifflin-St Jeor BMR. Aligns with your training schedule for weekly calorie budgets.
Caffeine Intake Calculator
Track daily caffeine intake from 20+ sources. See mg/kg ratio, compare to the 400 mg reference, and get personalized pre-workout dose ranges based on ISSN research.
Food Points Calculator
Convert food nutrition into a simplified point score using a generic public-domain formula. Includes meal logger, daily budget guide, and 25-food reference.
Sodium in Salt Calculator
Convert between salt and sodium using the NaCl 40% formula. Compare against WHO, AHA, and DGA daily limits with a 20-food sodium reference.
About Nutrition & Logging Calculators
Sustainable nutrition requires matching energy and macronutrient intake to your training schedule and personal preferences. Rather than rigid single-number targets, our nutrition tools focus on flexible calorie cycling, intermittent fasting adherence, amino acid quality, and practical daily logging.
All calculations run 100% client-side in your browser so you can plan 5:2 or zig-zag refeed schedules, evaluate vegan protein PDCAAS/DIAAS completeness, and monitor sodium or caffeine limits privately.
How to Choose the Right Tool
Calorie Cycling & Intermittent Fasting
Use the Zig-Zag Calorie Calculator, 5:2 & 4:3 Calorie Cycling Calculator, or Fasting Progress Tracker to structure high- and low-calorie days around key workouts.
Plant-Based Protein Optimization
Use the Vegan Protein Calculator to account for digestibility and leucine thresholds across plant protein sources.
Micronutrient & Ergogenic Aid Limits
Use the Caffeine Intake Calculator (mg/kg dosing) and Sodium in Salt Calculator to stay within evidence-based performance and cardiovascular guidelines.