Calculate Energy Needs
1 hourUse BMR and activity multiplier; adjust for training volume.
Field context
This workflow is part of 14 niche fields
Free step-by-step sports nutrition plan for athletes. Plan sports nutrition plan with calculators and checklists covering calculate energy needs, set macro.
Use BMR and activity multiplier; adjust for training volume.
Athletes: 1.6-2.2g protein/kg, 45-65% carbs, remainder fat.
Pre-workout carbs 1-3 hr before; post-workout protein within 2 hr.
Daily water from body weight; sleep 7-9 hr for adaptation.
Set protein, carb, and fat grams for training.
Calculate TDEE and training day surplus.
Baseline metabolic rate starting point.
Daily hydration target by weight and activity.
Adjust calories based on composition goals.
Macro ranges by training type.
| Sport | Carbs | Protein | Fat |
|---|---|---|---|
| Endurance | 55-65% | 1.2-1.6 g/kg | Remainder |
| Strength | 40-50% | 1.6-2.2 g/kg | Remainder |
| Mixed | 45-55% | 1.4-2.0 g/kg | Remainder |
Glycogen depletion kills performance — match carb intake to training load.
Supplements fill gaps — real food provides micronutrients.
Banana + PB beats gas station junk on long ride days.