Your ideal diet is proportional to your weight; it is personalized just for you! There is no “one-stop-shopping”, so to speak; each woman has her own health needs. Athletes especially need to have the proper intake! In order to do these calculations, your weight needs to be in kilograms. Those who measure their weight in pounds need to take that weight and divide it by 2.2 to find it in kilograms.
For example, there is a 120 pound woman.
120/2.2 = 54.55
Next we will calculate your carb intake. Take your weight in kilograms and multiply it by ten. This is the number of carbs (in grams) that you need. This is about 70% of your daily calories. Athletes especially need to have carbs, as they are the body’s main source of fuel. Just like a car, you can’t run on empty!
54.55*10 = 545.5
To find your necessary protein intake, in grams, multiply your weight in kilograms by 1. In other words, it stays the same. This is a good 10-15% of your diet, even though some people like to raise it to 20-25%
54.55*1 = 54.55
This is very simple. The fat is whatever the remainder is! This remainder should be around 20-30% of your diet.
Question: Do I need iron or calcium supplements?
If you eat at least 1200 calories a day, with a healthy variety of foods, they aren’t completely necessary, yet it is nice to have them as a backup if you’d like. Just a tip; Vitamin C is also a good vitamin to take, as it will help you fend of colds and sickness.