Nutrition Worksheet

In order to successfully maintain performance levels, you must first figure out how many calories per day you need to consume. A simple way to do this is to multiply your current bodyweight by the following number: 

 

Male Athlete 

Activity Level kcal per pound of bodyweight 

Off-Season 18 

In-Season 20

 

Female Athlete

Activity Level Kcal per pound of bodyweight 

Off-season 16 

In-season 18 

 

Let’s use a male athlete who is in-season as an example by using the number 20. Using a 150 pound athlete as an example, we would recommend 3000 calories per day. 

 

Next, you’ll need to divide these calories into carbohydrates, proteins, and fats. This is an example of an in-season nutrition plan where you are burning a lot of calories:

 

Male or Female Athlete In-Season Recommendations 

 

60% carbs = 3000 x (0.6) = 1800 calories per day and 1800/4 = 450 grams of carbs per day 
20% proteins = 3000 x (0.2) = 600 calories per day and 600/4 = 150 grams of protein per day 

20% fats = 3000 x (0.2) = 600 calories per day and 600/9 = 66 grams of fat per day

 

 Let’s use a female athlete who is off-season as an example by using the number 16. Using a 150 pound athlete as an example, we would recommend 2400 calories per day. 

 

 Male or Female Athlete Off-Season Recommendations 

 

50% carbs = 2400 x (0.50) = 1200 calories per day and 1200/4 = 300 grams of carbs per day 
25% proteins = 2400 x (0.25) = 600 calories per day and 600/4 = 150 grams of protein per day 

25% fats = 2400 x (0.25) = 600 calories per day