All calculators use the same evidence-backed formulas from the site content. Adjust the inputs and results update instantly.
Protein
Protein Calculator
Calculate your daily protein target, per-meal minimum, and how much of a specific protein source you need — adjusted for real utilization (NPU).
Use goal body weight, not current weight — the protein target supports the body you're building.
Each meal needs ≥30g to trigger muscle protein synthesis (leucine threshold ~2.5–3g).
You can absorb more than 40g per meal, but the per-meal muscle-building signal usually tops out around 20–40g.
Space meals 3–4 hours apart for best anabolic response.
Electrolyte
Read the full electrolyte guide →
Electrolyte Calculator
Calculate your daily electrolyte targets and klatiLYTE formula weight based on body weight, sex, and activity level.
Zinc has a daily ceiling: 25mg (male), 15mg (female) — regardless of body weight.
Mix in ≥400–500ml water per dose. Never dry-scoop.
For high activity, split into 2 doses during the session.
Low-carb/keto: add 1.5–3g extra sodium on top.
Creatine
Read the full creatine guide →
Creatine Calculator
Calculate your daily creatine monohydrate dose based on body weight.
Creatine monohydrate is the only form with strong evidence. All other forms (HCl, ethyl ester, buffered) are marketing.
Maintenance: ~0.1g/kg/day. Most adults land at 3–5g/day.
Loading is optional — same endpoint reached ~3 weeks sooner.
Take with a meal or post-workout. Timing is not critical.
Hydration
Read the full hydration guide →
Hydration Calculator
Estimate your daily water intake target based on body weight and activity.
These are estimates — actual needs vary with sweat rate, climate, and individual physiology.
Hydrate mostly earlier in the day. Limit water in the evening.
Add klatiLYTE when sweat loss, heat, fasting, or travel is involved.
High protein diets increase water needs by ~0.5L/day.