Pre & Post Workout Carbs Calculator
Estimate grams of carbohydrate for your pre-workout meal and post-workout recovery from body weight, based on sports-nutrition targets.
How it works
pre-workout carbs ≈ 1 g/kg per hour before (≈1 g/kg at 1 h, up to ~3–4 g/kg at 3–4 h) · post-workout ≈ 1.0–1.2 g/kg to refill glycogen
Sports-nutrition guidance scales pre-workout carbohydrate with how long you have to digest: about 1 g per kg of body weight one hour out, rising toward 3–4 g/kg for a full meal three to four hours ahead. After hard or glycogen-depleting sessions, 1.0–1.2 g/kg of carbohydrate in the first hours speeds refueling, which matters most when you train again within a day. For everyday moderate exercise, normal balanced meals usually cover this without precise timing.
Worked example
A 70 kg athlete eating one hour before training aims for about 70 × 1 = 70 g of carbs, and afterward 70 × 1.0 to 70 × 1.2 = 70–84 g to restock glycogen before the next session.
Frequently asked questions
Do I need this much carbohydrate for a light workout?
No. These targets suit hard, long or twice-a-day training. For a short easy session, your regular meals provide plenty and precise pre/post carbs are unnecessary.
Should I add protein post-workout too?
Yes — about 20–40 g of protein alongside the carbs supports muscle repair. This tool focuses on the carbohydrate side; pair it with a protein-per-meal target.
What are good pre-workout carb choices?
Closer to the session, favor quick, low-fiber carbs like a banana, toast or a sports drink. Further out, a normal mixed meal with rice, pasta or potatoes works well.
Related calculators
Educational estimate only — not medical or dietary advice. Nutrient reference values are population averages; your individual needs may differ with medical conditions, medications, pregnancy or activity. Talk to a doctor or registered dietitian before making changes.