Cornell University Athletics

Calories per Day = (.5)x(10 x Body Weight lbs.) + (10 x Body Weight lbs.) + (500 x hours of exercise per day)

Step 2. Protein per day

Protein Calories per Day = (1 x Body Weight lbs.)x(4)

Grams of Protein per Day = (Protein Calories per Day) / 4

Step 3. Carbohydrates per day

Carbohydrates per day = (Calories per Day) - (Calories per Day)x(.2) - (Protein Calories per Day)

Grams of Carbohydrates per Day = (Carbohydrates per Day) / (4)

Step 4. Meal Planning

Average total calories per meal = (Calories per Day) / (Number of Meals per Day)

Average grams of protein per meal = (Grams of Protein per Day) / (Number of Meals per Day)

Average grams of carbohydrates per meal = (Grams of Carbohydrates per Day) / (Number of Meals per Day)

Protein

• The amount of fat needed per meal will take care of itself, just make low fat / lean protein choices to avoid getting excessive fat per meal.
• On heavy workout days, eat extra carbs from the 3rd choice list. This is the only time you should eat from this list.
• To loose weight, eat 15% less calories than your total daily caloric need. To gain weight, eat 15% more.
• 5-7 small meals are better than 2-3 big meals for increased performance and bodyfat loss.

Fats

Carbohydrates