Nutritional Guidelines for Athletes and Active People

Recommended Calorie/Energy Intake

Varies among energy needs but typically averages between 2000 - 7000 kcal/day
depending on bodyweight, muscle mass and activity level.
Recommended Carbohydrate Intake

55 - 75% total calories

2000 calorie diet = 275 g - 375 g/day
4000 calorie diet = 550 g - 750 g/day
6000 calorie diet = 825 g - 1125 g/day

3 - 5 grams of carbohydrates per kilogram of bodyweight per day.

Sources include: breads, cereals, rice, pasta, vegetables, legumes, etc.

Recommended Protein Intake

12 -15% of total calories

2000 calorie diet = 60-75 g/day
4000 calorie diet = 120 - 150 g/day
6000 calorie diet = 180 - 225 g/day

1 - 2 grams per kg body weight

Sources include: meat, poultry, fish, dry beans, eggs, nuts
Recommended Fat Intake

20-30% of total calories

2000 calorie diet = 44-67 g/day
4000 calorie diet = 88 - 134 g/day
6000 calorie diet =132-201 g/day

Encouraged to limit saturated fats (fatty meats, butter, baked goods, etc.) to 10%
calories
Unsaturated fats to make up 20% total calories (vegetable oils, nuts, seeds, peanut
butter)