Work out your numbers.
Set your bodyweight once and every tool below updates: daily calories and macros, fluid and sodium replacement, creatine dosing and a caffeine range that keeps you under the daily ceiling. All formulas are published at the bottom of the page.
How much to eat.
Mifflin-St Jeor for resting metabolism, an activity multiplier for training load, then protein set per kilo of bodyweight before carbs and fat fill the rest.
How much to drink.
A baseline of 35ml per kilo, plus replacement for what the session costs you. Sodium is the main electrolyte in sweat.
Weigh yourself before and after a hard session to check the estimate. Every kilogram lost is roughly a litre of fluid.
How much to dose.
Saturation matters more than timing. Load at 0.3g per kilo for five days, or take a flat maintenance dose and get there in three to four weeks.
How much to take.
Performance benefits sit between 3 and 6mg per kilo, and going above that adds side effects without adding output. The 400mg daily ceiling includes coffee.
The formulas, in the open.
Estimates for a healthy adult, not medical advice. If you are pregnant, managing a health condition or working with a dietitian, follow their numbers instead of ours.
