What Is A Healthy Caloric Intake For An Athlete?

Athletes expend a substantial number of calories through training and competition, and generally have much greater dietary needs than the general population. Athletes' calorie needs vary among athletes and sports, and diets of more than 6,000 calories a day are not uncommon. Athletes must also consume an appropriate number of calories from the three macronutrients to restore depleted glycogen, stimulate the formation of new cells following training and fuel energy metabolism. You can estimate your caloric needs in several ways.

USDA Estimates

Perhaps the easiest way to determine how many calories you need it to follow the U.S. Department of Agriculture's estimated calorie needs based on age, sex and physical activity level. The USDA estimates that active men who get the physical equivalent of walking 3 miles a day at a moderate pace in addition to typical day-to-day activity, need about 3,000 calories a day, while active women over 18 need about 2,400 calories a day. While these estimates are a reflection of your calorie needs, your individual needs may be different.

Calories by Weight

A slightly more accurate way to estimate your caloric needs is to calculate your energy requirements based on how much you weigh. "Essentials of Strength Training and Conditioning," reports that male athletes should consume about 23 calories per 1 lb. of body weight, while female athletes need about 20 calories per 1 lb. A 165-lb. male athlete would need about 3,795 calories a day, while a female of the same weight would need 3,300.

Calculating Energy Needs

The most accurate method for determining how many calories you need is through a series of calculations that account for your height, age and sex to determine your basal metabolic rate, or the number of calories your body requires to perform its basic vital functions. You then determine your exact caloric needs using the Harris-Benedict equation, which factors in your daily activity level. You can simplify this process by plugging your information into an online calculator.

Specific Nutrient Calories

Regardless of caloric intake, athletes need to consume a certain percentage of calories from each of the three macronutrients. The Institute of Medicine advises consuming 45 to 65 percent of your calories from carbohydrates, 20 to 35 percent from fat and 10 to 35 percent from protein. While the optimal blend of these nutrients is highly individual, British track and field coach Brian Mackenzie suggests a balance of 57 percent carbohydrates, 30 percent fat and 13 percent protein for most athletes. Endurance athletes tend to need more carbohydrates, while strength and power athletes need more protein.