Recommendations for the Everyday Athlete: Weight Maintenance & Healthy Eating
Dietitian Nicole Ottes
BSc Food & Nutr, MDiet
This guide covers everyday athletes in maintaining a stable weight, improving energy levels, and building a balanced approach to nutrition that supports both health and performance. Individuals have different energy requirements depending on their lifestyle, activity levels, body composition, and training demand. Nutrition requirements should always be individualised and determined using estimation formulas alongside activity and exercise considerations.
A general guide for daily macronutrient intake, % of overall energy intake:
Carbohydrates: 45–65%
Protein: 25–30%
Fats: 20–35%
These ranges should be adjusted depending on training load, body composition goals, and activity levels.
Energy Balance
Body weight remains stable when energy intake (diet) is equal to energy output (non-exercise activity and physical activity), weight loss occurs when energy intake is consistently lower than energy expenditure. Energy intake is influenced by total calories consumed, macronutrient composition, fibre intake, thermic effect of food (energy used for digestion), gut microbiome.
Energy expenditure includes:
Resting metabolic rate (RMR)
Physical activity and daily movement
Muscle mass (more muscle = increased metabolic rate)
Many factors influence metabolism, energy needs often require adjustment over time.
If energy intake remains low for too long, the body may adapt (metabolic adaptation), slowing progress. For this reason, nutrition plans should be reviewed regularly.
Carbohydrates
Carbohydrates are the body’s preferred fuel source, supporting both exercise performance and brain function.
They are broken down into glucose, which is stored in the liver and muscles as glycogen. Food sources include bread, rice, pasta, oats, quinoa, fruit, legumes, and starchy vegetables (ie: potato, pumpkin). Glycaemic Index (GI) affects the rate of absorption. Low GI foods are higher in fibre, digest slower and provide more stable energy. High GI foods are lower in fibre, digest faster and provide quick fuel availability, which is preferable before exercise.
Protein
Protein is essential for metabolic function, cell and muscle repair, recovery, and growth. Protein is made up of amino acids, different food sources providing different amino acid profiles. Food sources include beef, chicken, fish, eggs, dairy, soy products, legumes, beans, lentils and nuts.
Protein recommendations:
Resistance training athletes: 1.5–1.7 g/kg
Energy deficit phases: 1.6–2.4 g/kg
Muscle gain phases: 1.2–2.0 g/kg + a positive energy intake (~2000–4000 kJ above maintenance)
Fruit & Vegetables
Fruit and vegetables are essential for vitamins, minerals, dietary fibre, and optimising gut health. The body cannot produce most vitamins and minerals, so they must come from food.
Fibre types:
Insoluble fibre: supports bowel regularity (wholegrains, skins, seeds, nuts)
Soluble fibre: supports gut health and satiety (oats, bananas, berries, legumes)
Dietary fibre supports gut bacteria and digestive health, improves fullness and appetite regulation, helps maintain regular bowel movements and varied intake ensures optimal gut and overall health.
Fats
Fats are the most energy-dense macronutrient and are important for hormone production, cell structure and absorption of fat-soluble vitamins (A, D, E, K). Unsaturated (healthy) fats include olive oil, avocado, nuts, seeds and oily fish (salmon) and healthy fats support heart, hormone health and assist in reducing inflammation. Saturated (unhealthy) fats include high fat meat, butter, coconut oil and highly processed foods. These foods are linked with chronic disease risk.
Focus on quality fats in moderate amounts, and limit highly processed, fried, and takeaway foods where possible.
Key Takeaway
A consistent, balanced approach to nutrition—focused on whole foods, adequate protein, appropriate carbohydrates, and healthy fats—supports stable weight, energy levels, and overall performance.
Small, sustainable habits are more effective than restrictive approaches, especially when applied