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Caloric Guidelines

GENERAL NUTRITIONAL GUIDELINES

FOR PERFORMANCE ATHLETES

TO LOSE WEIGHT/BODY FAT

 

 

8-10 CALORIES X BODY WEIGHT (   LBS.) = ________

*start with 10 calories and adjust down if necessary                           (Total # of calories per day)

__________ X   .40 = __________(Total # of calories of Protein per day)

(Total cal/day)

__________ X   .45 = __________(Total # of calories of Carbohydrates per day)

(Total cal/day)

__________ X   .15 = __________(Total # of calories of Fat per day)

(Total cal/day)

                     __________

                         100%

Total # of calories of Protein per day ______/4 (1g of Protein = 4 calories) =

              Total # of Grams of Protein per day __________

Total # of calories of Carbohydrate per day ______/4 (1g of Protein = 4 calories) =

              Total # of Grams of Carbohydrate per day __________

Total # of calories of Fat per day ______/9 (1g of Protein = 9 calories) =

              Total # of Grams of Fat per day __________

MEAL PLANNING

* Divide the total # grams of “Protein, Carb and Fat

evenly into 5 meals throughout the day

 

** Per Meal Nutrient Breakdown

______ grams of Protein per meal

______ grams of Carbohydrate per meal

______ grams of Fat per meal

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