TDEE Calculator
Find your maintenance calories: how many calories you burn in a day, and what to eat to lose or gain.
Find your TDEEEssential Nutrients
Every FitnessVolt article filed under Essential Nutrients.
25articles
Nutrition calculators
Free FitnessVolt calculators for calories, protein and the rest of your diet.
Protein Calculator
Work out how much protein to eat each day for your weight, training and goal.
Find your protein targetAll fitness calculators
Every FitnessVolt calculator in one place: calories, body composition, strength, fasting and running.
Browse the calculatorsLatest in Essential Nutrients
Everything filed under Essential Nutrients, newest first.
Essential Nutrients
12 Best Carbs for Muscle Growth, Training, and Recovery
The best carbs for muscle growth are foods that help you train hard, recover between demanding sessions, and meet your calorie target without upsetting your stomach.…
Essential Nutrients
Can You Really Get Shredded in 30 Days? The Truth Revealed
According to many fitness and weight loss infomercials, you can get shredded in 30 days or less while eating whatever foods you want. All you have…
Essential Nutrients
How Much Protein Is Too Much?
Anything above 2 grams of protein per kilogram of body weight is generally considered too much protein. A seasoned athlete or bodybuilder may be able to…
Essential Nutrients
6 Best Vitamins For Muscle Growth
We have a question for you. How much vitamin A did you consume yesterday? No idea? We thought so. On the flip side, you’d probably spill…
Essential Nutrients
7 Foods High in Creatine To Maximize Your Performance
Creatine can be naturally produced by your body, but we often need to consume dietary sources of creatine to meet the daily recommendations. Have you been…
Essential Nutrients
Creatine Monohydrate Vs. HCL: What’s the Difference?
Whatever your training goal is, you’re going to have to work for it. Even easy-gaining mesomorphs have to work hard to build muscle. Determination, dedication, and…
Cutting
A Complete Guide to Understanding Thermic Foods: Eat to Rev Up Your Metabolism!
We’ve all heard the saying, “You are what you eat.” Simply put, it means that the quality of the food you put into your body will…
Essential Nutrients
Is Creatine Bad for You?
Performance-enhancing supplements are nothing new. For almost as long as people have been competing against each other on the sports field and the battlefield, they have…
Essential Nutrients
ZMA Supplements: Benefits, Dosage, and Side Effects
If there are two things that all bodybuilders need, it’s sleep and testosterone. Sleep is critical for post-training repair and recovery – it’s basically when your…
Essential Nutrients
Glutamine Guide: Benefits, Dosage, and When To Supplement
Every bodybuilder knows how important protein is. After all, that’s why most lifters fill up on chicken, steak, and eggs and chug down protein shakes every…
Essential Nutrients
11 High-Calorie Low-Carb Foods to Include in Your Diet
High-calorie, low-carb foods fit perfectly with any diet plan that seeks to tweak macros for various reasons. Whether you follow a keto eating regime, or you…
Essential Nutrients
Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs
The mighty egg is known to be one of the purest forms of muscle-building protein there is. This nutritiously dense animal-based food can be eaten a…
Essential Nutrients
Important Diet Habits To Implement For A Healthy Immune System
Feeling under the weather every now and then isn’t typically cause for concern (although in some cases it can be). The common cold, flu season, and…
Essential Nutrients
Our List Of 40 Great Protein-Packed Foods
Protein is a must for muscle growth, weight loss, and overall health. Regardless of if you’re a vegan or a non-vegan, there are options for everyone!…
Essential Nutrients
12 Foods That Contains Highest Amount Of Protein
Protein is an extremely vital nutrient in the body; in fact, it is one of the most important components of every cell in the body. Described…
Diet
What Does Glycogen Have To Do With Making Gains?
So, most people know what protein, carbs, and fats are (Unless you’re a baby). But, seldom does your average gym-goer or athlete know what glycogen is.…
Essential Nutrients
7 Reasons You Might Need More Vitamin D
Vitamin D: Benefits & Facts Vitamin D is crucial for good health and many important bodily functions… But in a society where processed foods are the…
Essential Nutrients
Phytonutrients and Their Role in Health
What are Phytonutrients Modern lifestyle and dietary patterns have resulted in new illnesses like coronary artery disease, diabetes, stroke, and cancers in higher numbers than ever before.…
Essential Nutrients
5 More Protein Sources Examined
The Protein Source Parmesan cheese is largely made up of pre-digested due to its long aging. It takes just 45 minutes to digest, and you’ll get 138%…