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However, to build muscle mass effectively a calorie surplus is advised, while calorie deficit is a must for weight lossgoals. This means that the ratio of fat to protein should be above 1 to keep the body lean while maintaining a constant level of physical strength. What Is an Athlete's Calorie Intake For Their Athlete Performance? - The Ideal Range for Training The ideal training range for athletes is somewhere to the left of the normal range - that is, about halfway between maintenance and training intensities. This means that, as a rule of thumb, athletes should aim to reach about 500 calories/day in terms of their training, while maintaining the levels of health and fitness required to perform at their maximum. The lower the level of exercise, the less energy the body needs to maintain any kind of physiological function; this will result in a lower energy budget. This will lead to the loss of body fat and the increase of lean body mass. As athletes lose lean body mass, energy demands on their systems drop off considerably. If the athlete's body weight drops below about 250 pounds, the energy expenditure (EE) must increase due to the body's inability to break down fat into energy. As a consequence, the person's body mass will decrease by about 50%, increasing the rate of fat loss and therefore energy deficit. The more you train, the higher your energy requirements will be. For example, if you want to reach the ideal body weight of 200 pounds and perform 200 sets of 20 reps, then you must train 7 days week (four times a week) for 10 weeks to obtain your desired results. An athlete can therefore reach an ideal body weight of about 150 pounds by training for 10 weeks a year. There is no need to overeat as this could prove detrimental to muscle growth. If your goal is to be ripped, then don't worry about whether you have food on hand; that can wait for another day. If you are concerned about maintaining a healthy weight and/or losing body fat, then keep food on hand and focus on getting the body fat out. The amount a person should eat in general depends on a number of variables, such as activity level, physical activity level and other factors such as health status, genetics and lifestyle habits. This can easily be seen if we consider our bodies as an individual entity. According to the United States Department of Agriculture, the average person's body fat percentage is between 11% and 15% (in women - the body fat percentage for men is between 15% and 20%, depending on age). This means that approximately 65% of people Similar articles: