The Ultimate Guide To Caloric Intake For Female Athletes

This post is the only guide you need if you want to learn how many calories a female athlete should take in a day. Female athletes need proper nutrition to fuel their bodies to perform at their best.

And one critical aspect of nutrition is caloric intake, as consuming the right amount of calories can make a significant difference in an athlete’s performance. In this post, you will learn:

  • The number of calories a female athlete should eat per day
  • The nutrition you need as a female athlete

Plus, I will share with you a female athlete diet plan. So, be with me.

How Many Calories Should A Female Athlete Eat A Day?

Determining how many calories a female athlete should eat each day depends on several factors. These factors include age, weight, height, body composition, activity level, and overall health goals.

With that said, Here are a few things to consider when determining your daily caloric intake:

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  • Basal Metabolic Rate (BMR): Your BMR is the number of calories your body burns to maintain its basic functions, such as breathing, heartbeat, and organ. This number varies depending on factors like age, weight, height, and body composition.
  • Activity Level: The more active you are, the more calories you burn. If you’re a female athlete who participates in intense physical activities regularly, you’ll need to consume more calories to maintain your energy levels.
  • Body Composition: Your body composition, which is the ratio of fat to lean muscle in your body, can impact your caloric needs. Muscle requires more calories to maintain than fat, so if you have more muscle mass, you’ll burn more calories at rest.
  • Health Goals: Depending on your overall health goals, you may need to adjust your caloric intake. For example, if you’re looking to build muscle, you may need to consume more calories than if you’re looking to lose weight.

While each athlete’s caloric needs will vary, it’s generally recommended that female athletes consume a minimum of 2,000 to 2,400 calories per day to support their training and performance. However, this number can vary greatly depending on the factors mentioned above.

Once you understand these factors, you can calculate your daily caloric intake using a variety of methods.

What Are The Nutritional Needs Of A Female Athlete?

As a female athlete, your nutritional needs are unique and complex. You require a balanced diet that provides enough energy to fuel your workouts, repair muscle tissue, and maintain overall health. 

To meet these needs, it’s important to pay attention to both macronutrients and micronutrients. Macronutrients, including carbohydrates, proteins, and fats, provide energy for your body to function and perform during exercise. 

Carbohydrates are important for endurance athletes, as they provide the primary fuel source for your muscles.  Protein is essential for muscle repair and recovery, while healthy fats are necessary for hormone regulation and cell function.

Micronutrients, including vitamins and minerals, are also critical for overall health and performance. Iron, for example, is important for carrying oxygen to your muscles, while calcium is necessary for bone health. 

Additionally, antioxidants like vitamins C and E help protect against cellular damage caused by exercise. To meet your nutritional needs, focus on nutrient foods. Also include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. 

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Plus, It’s important to stay hydrated, as dehydration can negatively impact performance. Overall, meeting the nutritional needs of a female athlete requires a balanced, varied diet that provides enough energy and nutrients to support your workouts and overall health.

Importance Of Macronutrients And Micronutrients

It’s essential to understand the importance of fueling your body with the right nutrients to support your athletic performance. 

The energy and nutrition you need to reach your athletic goals are provided by macronutrients and micronutrients, which are essential elements of a well-balanced diet.

Carbohydrates, proteins, and fats are the basic components that make up a healthy diet. Energy is provided by carbohydrates, proteins help to create and repair muscular tissue, lipids are an energy source, and fats aid in the absorption of vitamins. 

Maintaining a healthy weight and getting the energy you need to work out at your best can be achieved by balancing these macronutrients in your diet.

In addition to macronutrients, micronutrients such as vitamins and minerals play a vital role in your overall health and athletic performance. These essential nutrients help support your immune system, aid in muscle recovery and help maintain bone health.

When it comes to fueling your body for optimal performance, it’s important to find the right balance of macronutrients and micronutrients. 

This can help you avoid nutritional deficiencies, support your overall health, and help you reach your full athletic potential.

Female Athletes Diet Plan

When planning your meals, aim to include a variety of whole, nutrient-dense foods from each of the macronutrient groups: carbohydrates, proteins, and fats. 

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And don’t forget about micronutrients, Include plenty of fruits and vegetables in your diet to ensure you’re getting enough vitamins and minerals. Here’s an example of what a day of meals could look like for a female athlete who needs around 2,400 calories per day:


  • 2 large eggs, scrambled with 1/2 cup of chopped vegetables (e.g., peppers, onions, spinach)
  • 1 slice of whole-grain toast
  • 1 medium-sized apple
  • 1 cup of coffee or tea (optional)


  • 1/2 cup of low-fat Greek yogurt
  • 1/2 cup of mixed berries
  • 1 tablespoon of honey (optional)


  • 4 ounces of grilled chicken breast
  • 1/2 cup of brown rice
  • 1 cup of steamed vegetables (e.g., broccoli, carrots, asparagus)
  • 1 small whole-grain roll


  • 1 medium-sized banana
  • 1 tablespoon of almond butter


  • 4 ounces of baked salmon
  • 1 cup of quinoa
  • 1 cup of roasted vegetables (e.g., zucchini, bell peppers, onions)
  • 1 small whole-grain roll


  • 1 small handful of mixed nuts (e.g., almonds, cashews, walnuts)

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This meal plan provides a good balance of macronutrients and micronutrients, with an emphasis on whole foods and nutrient-dense ingredients.  It includes a variety of protein sources, such as eggs, chicken, and salmon, to support muscle recovery and growth. 

Complex carbohydrates from sources like brown rice and quinoa provide sustained energy for workouts and daily activities, while fiber-rich fruits and vegetables promote digestion and overall health.

And of course, individual caloric needs may vary based on factors such as age, weight, height, and activity level. 

It’s important to consult with a registered dietitian or sports nutritionist to determine the appropriate caloric intake and macronutrient ratios for your individual needs and goals.

In addition to following a balanced meal plan, female athletes should also prioritize hydration by drinking plenty of water throughout the day and during exercise. Adequate sleep and recovery time are also essential for optimal athletic performance and overall health.


As a female athlete, it’s essential to understand your unique caloric and nutritional needs to support your performance and overall health. Consume at least 2,000 to 2,400 calories per day, depending on your activity level and body composition goals. 

Also, prioritize macronutrients, such as protein, carbohydrates, and healthy fats, to fuel your workouts and aid in recovery. 

However, don’t ignore the importance of micronutrients, such as vitamins and minerals, for maintaining optimal health and preventing nutrient deficiencies.