Sports Nutrition Calculator
Calculate your daily protein, carbohydrate, and fat needs for optimal athletic performance. Tailor your nutrition plan to your fitness goals and activity level.
Step 1: Personal Metrics
Understanding Your Metrics
Your daily calorie needs are calculated based on your weight, activity level, and fitness goals. Protein requirements are based on body weight and activity intensity.
Step 2: Nutrition Preferences
Nutrition Guidelines
Athletes typically need 1.2-2.5g of protein per kg of body weight daily. Carbohydrate needs vary based on training volume and intensity. Healthy fats support hormone function and recovery.
Sports Nutrition Results
Daily Calorie Target
Goal-Based Nutrition Comparison
| Fitness Goal | Daily Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|
Sample Daily Meal Plan
| Meal | Calories | Protein | Carbs | Fat |
|---|
Nutrition Formulas
Protein Calculation = Body Weight (kg) × Protein Factor
To calculate daily protein needs: Multiply your body weight in kilograms by your protein intake factor (1.2-2.5g/kg). Adjust based on activity level and goals.
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