Build a Custom Nutrition Plan in 8 Steps | STACK Fitness
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Build a Custom Nutrition Plan in 8 Steps

December 21, 2012 | Bill DeLongis

Must See Nutrition Videos

I'm sure you've read nutrition articles on how to eat healthy and fuel your athletic performance. But oftentimes, you may be left wondering how to fit all the information and advice into a diet plan that's right for you. Fear not. Below are the eight steps you need to follow to build a customized nutrition plan as an athlete. (Learn about the 5 pillars of sports nutrition.)

Step 1: Find your weight in kilograms

  • Get your weight in pounds
  • Divide by 2.2
  • Round to the nearest 10 to get your weight in kilograms

Example: 198 pounds / 2.2 = 90kg

Step 2: Find your height in centimeters

  • Find your height in inches
  • Multiply by 2.54 to get your height in centimeters

Example: 72 inches x 2.54 = 182.88 cm

Step 3: Find your Resting Energy Expenditure (REE)

Your REE is the amount of calories you burn if you lie motionless in bed all day.

  • Male: 66 + (13.7 x kg) + (5.0 x cm) - (6.8 x age in years)
= REE calories
  • Female: 655 + (9.6 x kg) + (1.85 x cm) - (4.7 x age in years) = REE calories

Example: 66 + (13.7 x 90kg) + (5.0 x 182.88cm) - (6.8 x 18) = 2,091 Calories

Step 4: Find how many calories you need per day

  • REE calories x 1.6 = low range of calories
  • REE calories x 2.4 = high range of calories

Example:

  • 2,091 Calories x 1.6 = 3,346
  • 2,091 Calories x 2.4 = 5,018

Step 5: Calculate how many carbs you need

Carbs should comprise about 50% of your total caloric intake.

  • Multiply your daily calories by .5 to determine many carb calories you must eat
  • Divide this number by 4 to find how many grams of carbs you must eat

Example: (3,346 x .5)/4 = 418 grams of carbs

Step 6: Calculate how much fat you need

Fat should comprise about 20% of your total caloric intake.

  • Multiply your daily calories by .2 to determine how many fat calories you must eat
  • Divide this number by 9 to find how many grams of fat you must eat

Example: (3,346 x .2)/9 = 74 grams of fat

Step 7: Calculate how much protein you need

Protein should comprise about 30 percent of your total caloric intake.

  • Multiply your daily calories by .3 to determine how many protein calories you must eat
  • Divide this number by 4 to find how many grams of protein you must eat

Example: (3,346 x .3)/4 = 251 grams of protein

Step 8: Establish healthy eating habits

  • Eat six times a day: three main meals and three small meals/snacks
  • All meals should have a carbohydrate source from a fruit or vegetable
  • All meals should have a protein source
  • Drink water throughout the day, and avoid sodas and sugary beverages
  • Always have breakfast to give your body the fuel it needs for the day
  • Eat a small meal or snack 30-60 minutes before practice and workouts—e.g., almonds and fruit or a peanut butter and jelly sandwich
  • Eat a meal or drink a protein shake 30 minute after a workout, practice or game
  • Consume lean sources of protein, like fish, chicken, turkey, beef, nuts and dairy products
  • Eat whole grain wheat breads instead of white breads
  • Avoid fried foods
  • Avoid eating right before bed. If you do, stick with something light, like a protein shake, grilled chicken or egg whites
Bill DeLongis
- Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's...
Bill DeLongis
- Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's...
Must See
Brandon Jennings: "Always Improve"
Views: 2,792,027
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 34,427,980
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 4,195,654

Featured Videos

Dwight Howard Ab Workout Views: 62,672
John Wall Elbow-to-Elbow Shooting Drill Views: 186,618
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,880
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,427
Dwight Howard Stays in the Gym All Night
Views: 4,006,048
Allyson Felix Explains How To Choose a Coach
Views: 8,690,635
Charging Ground Balls With Skip Schumaker
Views: 29,573
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Load More
More Cool Stuff You'll Like

5 'Good Foods' That Might Be Bad for You

For years, we have been told that healthy foods are those low in fat and sodium and high in fiber and protein. Evil can lurk, though, among what we...

5 Healthy Foods That Got a Bad Rap

3 Fruits and 3 Vegetables Athletes Must Eat

The Case for Red Meat

5 Foods That Are Stunningly High in Sodium

How to Deal With Your Sugar Cravings

10 Athlete-Approved, High-Protein Healthy Cereals

Healthy Eating at Restaurants: Decoding a Diner Menu

5 Protein-Packed Recovery Shakes

The 6 Worst Foods for Athletes

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

9 Athlete-Approved Peanut Butter Sandwiches

Spice Up Your Healthy Cooking With These Lively Combos

Fuel Up Fast With 4 Smoothies From the New York Giants

5 Non-Boring Ways To Eat Chicken

10 Easy Ways to Eat Real Food

4 'Bad Foods' That Might be Good for You

Small Change, Big Difference: 5 Foods You Should Buy Organic

The Boston Cannons'

12 Foods Every Athlete Should Eat

6 Healthy Foods You're Overeating

5 Delicious Ways to Make Junk Food Less Junky

The Healthiest (And Unhealthiest) Ways to Eat Chicken

Are You Eating Too Much Protein?

Where the Paleo Diet Falls Short

7 Foods That Are Ruining Your Workouts

You Should Eat the Peel of These 12 Fruits and Vegetables

How Undereating Can Make You Gain Weight

5 Ways to Fuel Your Early Morning Workout

Salad Showdown: Which Greens Are the Healthiest?

5 Nutritional Power Combos for Athletes

5 Ways Junk Food Can Mess With Your Head

A Sneaky Food Additive Athletes Should Avoid

5 'Healthy' Side Dishes That Are Worse Than French Fries

Terrible Toppings: The 5 Worst Things We Put on Food

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

How Friends and Family Affect Your Food Choices

11 Food Services That Deliver Ready-Made Nutritious Meals

Brown Rice vs. White Rice: Does It Really Matter?

6 Eating Mistakes That Undo Your Workouts

Healthy (and Unhealthy) BBQ Ideas For Athletes

Load Up on These Foods at Your Backyard Barbecue

Healthy Makeovers for 3 Classic Meals

Living Near Fast Food Could Increase Your Odds of Obesity

Why You Need Dietary Fiber

The Best Foods for Digestive Health

The Cheat Meal Day: Why It's Not So Smart

How to Eat Organic Without Breaking the Bank