Departments--Human Environmental Sciences Extension
Search all of extension.missouri.edu
Sports Nutrition


Athletes Playbook
Nutrition for the Female Athlete
Show Me Performance Nutrition

Female Calorie Needs

General Recommendations:

45-50 kcal/kg/per day OR 20-23 kcal/lb/per day

For Females Ages 18-30 Years

  1. Resting Energy Expenditure (REE)= (14.7 X Body Wt. (kg) ) + 496

  2. Calorie Needs for Sports/Activity = METS x REE per hour x time spent on activity (ex. 45 min = .75)

  3. A + B = Total Daily Caloric Needs (Female)

MU Female Athletes Estimated METS
Volleyball 8
Basketball 8
Gymnastics 4
Swimming 8-11 (stroke specific)
Diving 4
Golf 5.5 (carrying clubs)
Soccer 10
Softball 7
Tennis 8-6 (singles vs. doubles)
Track 18-8 (depending on speed/distance)
Cross-Country 9
Weight Training 6
Coaching any of these sports 4


Example
Caloric needs for a 20-year-old, 150-pound, female basketball player.
Resting Energy Expenditure (14.7 x 68 kg) + 498 = 1500 kcal or 62.5 kcal/hr
Calorie Needs for Sports/Activity 8 METS x 62.5 kcal/hr x 2 hrs/day = 1000 kcal/day
Total Calorie Needs = 2500 kcal/day


  footer

University of Missouri Extension

HES Extension Site Administrator:
exthesweb@missouri.edu

Copyright  ADA Equal Opportunity
Last updated: 12/02/15