Sample 3000 Calorie Intake:  This level of food intake is sufficient to meet the energy and carbohydrate needs of a moderately active athlete weighing 170 pounds (approximately 40 calories per kilogram of body weight).¹

Meal

Food and Amount

Calories

(kcal)

Carb-gm (%)

Prot-gm (%)

Fat-gm (%)

Breakfast

Orange Juice (1 Cup)

111.6

25.8(90.1)

1.7(5.9)

0.5(3.9)

Strawberries (1 Cup)

44.7

10.5(82.4)

0.9(7.1)

0.6(10.6)

Whole Wheat Total (1 Cup)

116.2

26.0(84.2)

3.3(10.7)

0.7(5.1)

Milk-1% (1 Cup)

102.2

11.7(45.8)

8.0(31.3)

2.6(22.9)

Roll (1 Roll)

75.0

13.4(73.1)

2.0(10.9)

1.3(16.0)

Margarine (1 tsp)

33.8

0.0(0.0)

0.0(0.0)

3.8(100.0)

Jam-strawberry (1 tbsp)

54.4

14.0(99.3)

0.1(0.7)

0.0(0.0)

Breakfast Subtotals (18% of total kcal)

537.4

101.4(73.1)

16.2(11.7)

9.4(15.2)

Mid-AM

Snack

Bagel, plain (1 bagel)

199.9

38.0(76.8)

7.0(14.1)

2.0(9.1)

Margarine (1 tsp)

33.8

0.0(0.0)

0.0(0.0)

3.8(100.0)

Jams and Preserves (1 tbsp)

54.4

14.0(99.3)

0.1(0.7)

0.0(0.0)

Gatorade (16 ounces)

100.2

28.1(100.0)

0.0(0.0)

0.0(0.0)

Mid-AM Snack Subtotals (11% of Total kcal)

388.4

80.1(79.8)

7.2(7.2)

5.8(13.0)

Lunch

Turkey -for sandwich (2 slices)

46.8

0.0(0.0)

9.6(85.9)

0.7(14.1)

Bread-for sandwich (2 slices)

131

26.1(79.2)

4.4(13.3)

1.1(7.5)

Lettuce-for sandwich (1 leaf)

2.6

0.4(66.7)

0.2(33.3)

0.0(0.0)

Mayonnaise-for sandwich (1 tbsp)

49.5

0.2(1.6)

0.1(0.8)

5.5(77.6)

Cranberry juice (1 cup)

216.3

54.7(98.4)

0.0(0.0)

0.4(1.6)

Apple (1 medium apple)

81.4

21.1(93.7)

0.3(1.3)

0.5(5.0)

Potato Salad (1/3 cup)

216.6

25.7(47.2)

2.9(5.3)

11.5(47.5)

Lunch Subtotals (25 % of Total Calories)

744.6

128.1(67.6)

17.4(9.2)

19.6(23.3)

Mid-PM Snack

Pretzels (3 Dutch Type)

187.2

36.4(79.0)

4.7(10.2)

2.2(10.8)

Gatorade (16 Ounces)

100.2

28.1(100.0)

0.0(0.0)

0.0(0.0)

Grapes (1/2 cup)

29.0

8.0(51.6)

0.3(19.4)

0.2(29.0)

Mid-PM snack Subtotals (13 % of Total Calories)

316.4

72.4(87.7)

5.0(6.1)

2.3(6.3)

Dinner

Chicken Chow Mein (1.5 Cups)

382.5

15.0(15.8)

46.5(48.8)

15.0(35.4)

Rice, white (1 cup)

199.5

43.3(89.4)

4.0(8.3)

0.5(2.3)

Tea (6 oz)

1.7

0.5(100.0)

0.0(0.0)

0.0(0.0)

Orange (1 orange)

61.6

15.4(90.3)

1.2(7.0)

0.2(2.6)

Dinner Subtotals (21% of Total Calories)

645.4

74.2(46.1)

51.7(32.1)

15.6(21.8)

Evening Snack

Banana (1 banana)

104.9

26.7(91.3)

1.2(4.1)

0.6(4.6)

Cheese, cheddar (2 oz)

112.7

0.4(1.4)

7.0(24.7)

9.3(73.9)

Graham Crackers (2 full squares )

109.1

20.8(71.3)

2.3(7.9)

2.7(20.8)

Gatorade ( 8 ounces)

50.0

14.0(100.0)

0.0(0.0)

0.0(0.0)

Evening Snack Subtotals (13% of Total Calories)

376.8

61.9(61.7)

10.4(10.4)

12.5(28.0)

Daily Totals

3,009

518(67.1)

108(14.0)²

65(18.9)

Other Key Nutrients Provided by This Food Intake

Nutrient

Amount

% of Young Adult RDA³

Calcium

1200mg

100%

Iron

37.3mg

249%

Vitamin C

528.8mg

881%

Thiamin

3.7mg

247%

Riboflavin

4.2mg

247%

¹Energy requirements vary by duration and intensity of activity and by growth phase.  Carbohydrate requirements are calculated as 3 grams per pound of body weight.  In this example, 3 x 170 pounds = 510 grams of carbohydrate.  This diet provides 518 grams of carbohydrate.

²This diet provides 1.4 grams of protein per kilogram of body weight.

³Where gender differences exist, the higher value was used to determine percent of RDA.