Calculate Energy Needs
1 hourUse BMR and activity multiplier; adjust for training volume.
Intermediate1-2 weeks setup
Sports Nutrition Plan
Free step-by-step sports nutrition plan for athletes. Plan sports nutrition plan with calculators and checklists covering calculate energy needs, set macro.
athletesrunnersgym-goers
Workflow
Set Macro Split
1 hourAthletes: 1.6-2.2g protein/kg, 45-65% carbs, remainder fat.
Plan Nutrient Timing
ongoingPre-workout carbs 1-3 hr before; post-workout protein within 2 hr.
Hydration and Recovery
ongoingDaily water from body weight; sleep 7-9 hr for adaptation.
Tools Used
- Macro CalculatorPrimary
Set protein, carb, and fat grams for training.
- Calorie CalculatorPrimary
Calculate TDEE and training day surplus.
- BMR CalculatorSupporting
Baseline metabolic rate starting point.
- Water Intake CalculatorPrimary
Daily hydration target by weight and activity.
- Body Fat CalculatorReference
Adjust calories based on composition goals.
Checklist
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Planning
Macros
Meals
Hydration
Timing
Tracking
Reference Materials
Athlete Macro GuidelinesTable
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 |
Pre-Workout Meal TimingStandard
Large meal 3-4 hr before; snack 30-60 min before training.
Carbs Are Not the Enemy
Glycogen depletion kills performance — match carb intake to training load.
Whole Foods Base
Supplements fill gaps — real food provides micronutrients.
Prep Training Snacks
Banana + PB beats gas station junk on long ride days.
Safety Notes
- Disordered eating warning — consult RD if obsessive tracking or restrictive patterns emerge.
- Supplements are unregulated — choose NSF Certified for Sport if using.