My Sport Nutrition Profile

Madison Snarr

Activity Level
Harris-Benedict
AF = 1.65 (in between moderate and very active)
EER = 2,062

Kundrat & Rockwell

Moderate range: 21cal/lb = 2,037
Highly active: 23cal/lb = 2,231

Dunford & Doyle

Moderate-high: 36kcal/kg = 1,584

Activity Level
Harris-Benedict or Kundrat & Rockwell
On higher energy expenditure days or days that
involve intense or heavy lifting for more than 60
minutes the Kundrat & Rockwell seems to be
provide the best recommendation for caloric
intake with around 2,200 kcal/d
On typical exercise days, Harris-Benedict seems to
provide enough calories for my needs at 2,062
Relying on both recommendations, falling
between 2,000-2,200 seems good.

Recommended Ranges

Carbohydrate: 7.5g/kg = 330g

Protein: 1.2-1.5g/kg = 53g 0r 66g
Fat: 1g/kg = 44g
Fluid: 110 oz daily

Fluid Replenishment
11.2 oz of fluid lost through sweat during
combination of strength and cardio per 1 hour of
exercise.
4-6 cups needed to replace fluids or 32-48 oz
On average, about 110 oz of water consumed per
day.

My Perfect Day 2,051 cal

Breakfast: 526 cal
2 Natures Path flax seed plus
red berry frozen waffles,
cooked
1 tbsp natural peanut butter
1 medium banana
cup raspberries
1 cup (8oz) fresh squeezed
orange juice

Post workout: 255 cal

1 container strawberry
banana greek yogurt
cup Grape Nuts cereal

Lunch: 385 cal

1 oz white albacore tuna,
canned
1 tbsp chunky blue cheese
dressing
1 celery stalk, chopped
1 pickle, chopped
1 whole wheat English muffin
2 medium carrots, peeled
1 medium gala apple

My Perfect Day 2,051 cal

Dinner: 664 cal
1.5 cup raw spinach
1 cup raw romaine lettuce hearts
cup frozen peas
cup sliced beats, canned
cucumber sliced
3 oz white mushrooms sliced
cup raw broccoli
2 tbsp Lighthouse Tuscan herb
dressing
TJs whole wheat pita pocket
tbsp avocado oil
2 kiwis (200g)
1 7.5 oz red wine glass

Snack: 220 cal

1 cup green bell pepper, sliced
1 cup mango, sliced
1 cup blueberries

My Perfect Day 2,051 cal

Carb intake: 335g (330 recommended)
Protein intake: 60g (53 recommended) still
within recommended range for activity
level/sport
Fat intake: 44g (44 recommended)

MyF
itne
ssPa
l
Nutrients to increase:
Res
calcium to support
ults bone health, especially
with heavy lifting or high
impact exercise.
Electrolytes on days
consisting of heavy
sweating or working out
outdoors