SPORTS NUTRITION CALCULATOR

The calculations are general recommendations and a Sports Dietitian can help with more specific meal suggestions. Any changes to food and fluid intake around exercise should be practiced around training sessions first, as to not negatively impact performance on game day.

Use the EatForHealth calculator for an estimate of daily energy intake requirements and aim to fit the suggested numbers below into the recommended daily energy intake. The Omni Calculator can convert Kj to calories (Use kcal) if that is easier to track.

If your current intake prior to exercise is significantly less than the recommendations below, start with small gradual increases until you are comfortable with the recommended amounts.

You should first aim to meet the Daily Total amount for Carb and Protein intake. Once you are achieving that consistently and comfortably, aim to meet the specific amounts Before, During and After Exercise.

Fluid Intake around exercise is most important, especially in hot environments, as extreme dehydration can lead to death. It is strongly encouraged you use the Rehydration Calculator to reduce dehydration post exercise.

NOTE: If you are someone who has had issues around weight, it may help to have someone else record your weight without you seeing, and give you the recommended numbers from the calculator.