General Nutritional Guidelines for Performance Athletes to Gain Weight/Size

12 - 15 CALORIES x BODY WEIGHT (______ pounds) =______
* start with 12 calories and adjust up if necessary (Total # of calories per day)

______ x .35 = ______ (Total # of calories of Protein per day)
(Total cal/day)

______ x .50 = ______ (Total # of calories of Carbohydrates per day)
(Total cal/day)

______ x .15 = ______ (Total # of calories of Fat per day)
(Total cal/day)

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

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

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

MEAL PLANNING
Divide the total # of grams of "Protein, Carbohydrates, and Fat"
needed per day evenly into 5 meals throughout the day and list below

Per Meal Nutrient Breakdown
______ grams of Protein per meal
______ grams of Carbohydrates per meal
______ grams of Fat per meal