Sport Nutrition Calculator
Body Weight (kg)
Sport Type
Sports nutrition needs scale with training type and volume. Endurance athletes need more carbohydrates for fuel; strength athletes need more protein for muscle protein synthesis.
- 1Protein: 1.4–2.0 g/kg/day depending on sport
- 2Carbs: 3–10 g/kg/day based on training volume
- 3Fat: 1–1.5 g/kg/day
- 4Protein timing: within 30min of strength training
80 kg strength athlete=Protein ~144g (1.8g/kg), Carbs ~400g (5g/kg), Fat ~90g, ~3,010 kcal
| Sport type | Protein | Carbs |
|---|---|---|
| Recreational | 1.2–1.4 | 3–5 |
| Endurance | 1.4–1.6 | 6–10 |
| Strength | 1.6–2.0 | 4–7 |
| Team sports | 1.4–1.7 | 5–7 |
References
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