2 SOURCE CR Nutrition Calculator

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Welcome to the Critical Reload Nutrition Calculator!

Welcome to the Critical Reload Nutrition Calculator! This powerful tool allows you to create a customized 5-day nutrition plan tailored specifically to your needs. By entering your anthropometric measures, daily activity level, sport, and season, you can get a personalized plan directly on your smartphone.

How it Works:

Enter Your Information: Answer a series of questions about your body measurements, activity levels, sport, and season.

Get Your Plan: Receive a detailed, personalized 5-day nutrition plan.

No Logins. No Downloads. No Cost: Instant access with no cost, no logins, and no subscriptions—just simple, stress-free guidance.

With the Critical Reload Nutrition Calculator, achieving your nutritional goals has never been easier!
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Name* This field is required.
First Name
Last Name
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Your Email* This field is required.Enter the email where you wish to receive a copy of your Nutrition Calculator profile.
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Coach/Practitioner EmailOPTIONAL: Complete this field to send your results to a coach or nutrition specialist.
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Date* This field is required.Enter the date to help you track changes in your body.
Month
Day
Year
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Body Weight* This field is required.Enter your weight in pounds.
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Age* This field is required.Enter your age in years (e.g., 18).
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Enter Height in Inches* This field is required.Use this conversion chart to convert your height into total inches. For example, if you are 6'1", you would enter '73.' 5'5" = 65" | 5'6" = 66" | 5'7" = 67" | 5'8" = 68" | 5'9" = 69" | 5'10" = 70" | 5'11" = 71" | 6'0" = 72" | 6'1" = 73" | 6'2" = 74" | 6'3" = 75" | 6'4" = 76" | 6'5" = 77" | 6'6" = 78" | 6'7" = 79" | 6'8" = 80" | 6'9" = 81" | 6'10" = 82" | 6'11" = 83" | 7'0" = 84"
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Do you know your body fat percentage?* This field is required.If not, don't worry— select 'no' and we can assist you with simple steps to measure it privately
Yes
No
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Gender* This field is required.Before we can assist you with privately measuring your body composition, we need to know your gender.
Male
Female
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Measure Your Waist Circumference* This field is required.Using a soft tape measure (the type used by dressmakers), measure around the waist at the smallest, natural part above your navel and below your ribcage.
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Measure Your Hip Circumference* This field is required. Using a soft tape measure (the type used by dressmakers), measure around the hips at the largest part below the waist.
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Measure Your Neck Circumference* This field is required.Using a soft tape measure (type used by dressmakers), measure around the neck at shirt collar, seam position. This is often around the bottom of the Adam’s apple.
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Body Fat %* This field is required.Awesome, you know your body fat percentage. Enter it below:
enter percent body fat
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Body Fat% [Male - Circumference]* This field is required.
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Body Fat% [Female - Circumference]* This field is required.
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Fat Mass* This field is required.
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Fat Mass [Male]* This field is required.
the portion of the human body that is composed strictly of fat
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Fat Mass [Female]* This field is required.
the portion of the human body that is composed strictly of fat
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Lean Body Mass* This field is required.
is the total body weight in lbs. minus the fat mass.
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Lean Body Mass [Male]* This field is required.
is calculated by subtracting body fat weight from total body weight
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Lean Body Mass [Female]* This field is required.
is calculated by subtracting body fat weight from total body weight
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Select Your Activity Level* This field is required.Choose a weekly activity level based on the descriptions and hours per week of training.
Desk job; little or no exercise daily
1-3 hours per week of light exercise
3-5 hours per week of moderate exercise
5-6 hours per week of strenuous exercise
7-21 hours per week of intense, physical exercise
choose a weekly activity level
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Daily Calories: BMR at Rest* This field is required.
the actual fat mass in pounds in the body.
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Daily Calories: BMR At Rest [Male]* This field is required.
the actual fat mass in pounds in the body.
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Daily Calories: BMR At Rest [Female]* This field is required.
the actual fat mass in pounds in the body.
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Daily Calories: Active* This field is required.
how many calories you need per day to perform your best.
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Daily Calories: Active [Male]* This field is required.
the actual fat mass in pounds in the body.
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Daily Calories: Active [Female]* This field is required.
the actual fat mass in pounds in the body.
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Daily Fiber Intake* This field is required.
total grams of fiber per day based on daily calories
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Daily Fiber Intake [Male]* This field is required.
total grams of fiber per day based on daily calories
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Daily Fiber Intake [Female]* This field is required.
total grams of fiber per day based on daily calories
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Saturated Fat @ 10% Total Calories* This field is required.
Saturated Fat Goal: Up to 10% of your total daily calories.
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Saturated Fat [Male @ 10% Total Calories]* This field is required.
Saturated Fat Goal: Up to 10% of your total daily calories.
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Saturated Fat [Female @ 10% Total Calories]* This field is required.
Saturated Fat Goal: Up to 10% of your total daily calories.
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Unsaturated Fat @ 20% Total Calories* This field is required.
20% of total CALORIES per day from unsaturated fat based on daily active calories
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Unsaturated Fat @ 35% Total Calories* This field is required.
35% of total CALORIES per day from unsaturated fat based on daily active calories
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Daily Hydration Needs* This field is required.
total ounces of water per day based on daily calories
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Daily Hydration Needs [Male]* This field is required.
total ounces of water per day based on daily calories
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Daily Hydration Needs [Female]* This field is required.
total ounces of water per day based on daily calories
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Number of Bottled Water(s)/Day* This field is required.
total based on standard 16.9 ounce size bottle of water
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Number of Bottled Water(s)/Day [Male]* This field is required.
total based on standard 16.9 ounce size bottle of water
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Number of Bottled Water(s)/Day [Female]* This field is required.
total based on standard 16.9 ounce size bottle of water
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Enter Meals/Snacks Per Day* This field is required.Enter the average number of meals and snacks you eat daily. For example, if you eat breakfast, lunch, dinner, and a snack during the day, you would enter the number '4.'
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Menu Planning: Average Calories Per Meal* This field is required.
average number of calories per meal based on total daily calories
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Menu Planning [Male]: Average Calories Per Meal* This field is required.
average number of calories per meal based on total daily calories
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Menu Planning [Female]: Average Calories Per Meal* This field is required.
average number of calories per meal based on total daily calories
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What is your sport?* This field is required.Choose your current sport and position (if applicable).
Baseball
Basketball
Bodybuilding
Bowling
Boxing
Cross Country
Fencing
Field Hockey, Power Positions
Field Hockey, Mid-Distance Positions
Football
Golf
Gymnastics
Hockey, Ice
Lacrosse, Power Position
Lacrosse, Mid-Distance
Multi-Sport, Year-Round Athlete
Powerlifting
Rowing
Skiing, Alpine (Downhill Events)
Skiing, Cross Country (Mid-Distance)
Skiing, Nordic (Long Distance)
Soccer, Power Position
Soccer, Mid-Distance
Softball
Swimming, Diving/Sprinting
Swimming, Mid-Distance
Swimming, Long-Distance
Tennis
Track & Field, Thrower/Sprinter
Track & Field, Mid-Distance
Track & Field, Long-Distance
Triathlete
Volleyball
Water Polo, Power Position
Water Polo, Mid-Distance
Weightlifting
Wrestling
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What is your season?* This field is required.Select which season you are currently in for your sport.
Offseason
Preseason
Inseason
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Choose Your Dietary Goal
Maintain
Muscle-Gain
Fat-Loss
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Choose Your Dietary Goal
Maintain
Muscle Gain
Fat Loss
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Daily Calories (Muscle-Gain)
daily calorie needs to build lean muscle
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Daily Calories (Fat-Loss)
daily calorie needs to shed body fat
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Ideal Body Fat Percentage
enter your body fat goal
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Ideal Body Weight
enter your body fat goal
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Weight-loss at 1-pound per week
no. of weeks to lose weight
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Weight-loss at 2-pound per week
no. of weeks to lose weight
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Choose Your Season
Off-Season
In-Season
Pre-Season
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Nutrient Ratio: Baseball - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Baseball - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Baseball - Inseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Basketball - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Basketball - Preseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Basketball - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Bodybuilding - Offseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Bodybuilding - Preseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Bodybuilding - Inseason

Carbs: 50% | Protein: 40% | Fat: 10%
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Nutrient Ratio: Bowling - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Bowling - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Bowling - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Boxing - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Boxing - Preseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Boxing - Inseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Cross Country - Offseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Cross Country - Preseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Cross Country - Inseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Fencing - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Fencing - Preseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Fencing - Inseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Field Hockey, Power Players - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Field Hockey, Power Players - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Field Hockey, Power Players - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Field Hockey, Mid-Dist. Postions - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Field Hockey, Mid-Dist. Postions - Preseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Field Hockey, Mid-Dist. Postions - Inseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Football - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Football - Preseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Football - Inseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Golf - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Golf - Preseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Golf - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Gymnastics - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Gymnastics - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Gymnastics - Inseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Hockey, Ice - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Hockey, Ice - Preseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Hockey, Ice - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Lacrosse, Power Position - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Lacrosse, Power Position - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Lacrosse, Power Position - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Lacrosse, Mid-Distance - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Lacrosse, Mid-Distance - Preseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Lacrosse, Mid-Distance - Inseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Multi-Sport, Year-Round Athlete - Offseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Multi-Sport, Year-Round Athlete - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Multi-Sport, Year-Round Athlete - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Powerlifting - Offseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Powerlifting - Preseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Powerlifting - Inseason

Carbs: 50% | Protein: 40% | Fat: 10%
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Nutrient Ratio: Rowing - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Rowing - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Rowing - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Skiing (Alpine) - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Skiing (Alpine) - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Skiing (Alpine) - Inseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Skiing, Cross Country (Mid-Distance) - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Skiing, Cross Country (Mid-Distance) - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Skiing, Cross Country (Mid-Distance) - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Skiing, Nordic (Long Distance) - Offseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Skiing, Nordic (Long Distance) - Preseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Skiing, Nordic (Long Distance) - Inseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Soccer, Power Position - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Soccer, Power Position - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Soccer, Power Position - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Soccer, Mid-Distance - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Soccer, Mid-Distance - Preseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Soccer, Mid-Distance - Inseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Softball - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Softball - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Softball - Inseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Swimming, Diving/Sprinting - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Swimming, Diving/Sprinting - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Swimming, Diving/Sprinting - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Swimming, Mid-Distance - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Swimming, Mid-Distance - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Swimming, Mid-Distance - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Swimming, Long-Distance - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Swimming, Long-Distance - Preseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Swimming, Long-Distance - Inseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Tennis - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Tennis - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Tennis - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Track & Field, Thrower/Sprinter/Jumper - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Track & Field, Thrower/Sprinter/Jumper - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Track & Field, Thrower/Sprinter/Jumper - Inseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Track & Field, Mid-Distance - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Track & Field, Mid-Distance - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Track & Field, Mid-Distance - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Track & Field, Long-Distance - Offseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Track & Field, Long-Distance - Preseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Track & Field, Long-Distance - Inseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Triathlete - Offseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Triathlete - Preseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Triathlete - Inseason

Carbs: 60% | Protein: 15% | Fat: 25%
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Nutrient Ratio: Volleyball - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Volleyball - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Volleyball - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Water Polo, Power Position - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Water Polo, Power Position - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Water Polo, Power Position - Inseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Water Polo, Mid-Distance - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Water Polo, Mid-Distance - Preseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Water Polo, Mid-Distance - Inseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Weightlifting - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Weightlifting - Preseason

Carbs: 55% | Protein: 30% | Fat: 15%
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Nutrient Ratio: Weightlifting - Inseason

Carbs: 50% | Protein: 40% | Fat: 10%
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Nutrient Ratio: Wrestling - Offseason

Carbs: 60% | Protein: 20% | Fat: 20%
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Nutrient Ratio: Wrestling - Preseason

Carbs: 55% | Protein: 25% | Fat: 20%
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Nutrient Ratio: Wrestling - Inseason

Carbs: 55% | Protein: 30% | Fat: 15%
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1500 Calorie Daily-Weekly Calorie Sample
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1500 [Male] Calorie Daily-Weekly Calorie Sample
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1500 [Female] Calorie Daily-Weekly Calorie Sample
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2000 Calorie Daily-Weekly Calorie Sample
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2000 [Male] Calorie Daily-Weekly Calorie Sample
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2000 [Female] Calorie Daily-Weekly Calorie Sample
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2500 Calorie Daily-Weekly Calorie Sample
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2500 [Male] Calorie Daily-Weekly Calorie Sample
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2500 [Female] Calorie Daily-Weekly Calorie Sample
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3000 Calorie Daily-Weekly Calorie Sample
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3000 [Male] Calorie Daily-Weekly Calorie Sample
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3000 [Female] Calorie Daily-Weekly Calorie Sample
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3500 Calorie Daily-Weekly Calorie Sample
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3500 [Male] Calorie Daily-Weekly Calorie Sample
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3500 [Female] Calorie Daily-Weekly Calorie Sample
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4000 Calorie Daily-Weekly Calorie Sample
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4000 [Male] Calorie Daily-Weekly Calorie Sample
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4000 [Female] Calorie Daily-Weekly Calorie Sample
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4500 Calorie Daily-Weekly Calorie Sample
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4500 [Male} Calorie Daily-Weekly Calorie Sample
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4500 [Female} Calorie Daily-Weekly Calorie Sample
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5000 Calorie Daily-Weekly Calorie Sample
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5000 [Male] Calorie Daily-Weekly Calorie Sample
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5000 [Female] Calorie Daily-Weekly Calorie Sample
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5500 Calorie Daily-Weekly Calorie Sample
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5500 [Male] Calorie Daily-Weekly Calorie Sample
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5500 [Female] Calorie Daily-Weekly Calorie Sample
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6000 Calorie Daily-Weekly Calorie Sample
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6000 [Male] Calorie Daily-Weekly Calorie Sample
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6000 [Female] Calorie Daily-Weekly Calorie Sample
Should be Empty:

Welcome to the Critical Reload Nutrition Calculator!

How it Works: