g/kg nutrition targets for young athletes
Calculate training-day and rest-day carbohydrate-protein targets from weight, age, sport type and weekly training hours.
Frequently asked questions
Why g/kg targets instead of calories?
In sports nutrition, carbohydrate and protein needs scale with body weight. g/kg targets are the standard language of international guidelines (ACSM, AND, DC 2016).
Should my child use protein powder?
Protein needs in young athletes can almost always be met with food. Supplements are unnecessary unless recommended by a clinician or sports dietitian.
Why do training and rest days differ?
Carbohydrate needs vary with training load; the target band drops on rest days. Protein stays relatively high every day for recovery and growth.
Are these targets enough for weight-class sports (wrestling, judo)?
No — weight management in these sports carries special risks. Rapid weight loss harms growth and performance in young athletes; clinical and dietitian supervision is essential.
Does this calculate competition-day nutrition too?
This tool gives daily targets. For pre-competition meal timing (main meal 3-4 h before, light snack 1 h before), see our athlete nutrition guide article.
Clinical references
Thomas et al. 2016 (ACSM/AND/DC position stand), Desbrow et al. 2014 (youth athlete position statement), AAP Committee on Nutrition 2021. Not a substitute for clinical advice.