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Football Fuel HQ

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how many calories
Hi everyone, I'm new to the group. I'm very interested in sports nutrition, and one topic I've been struggling with is calorie intake. I'd like to understand how many calories an active child should consume if they attend a sports school and also have three training sessions and one match each week. I'm talking about children aged 11–13 years. Sometimes it seems to me that they could easily eat around 3,000 kcal per day, but I'm wondering if that's too much. If we build their diet around high-quality protein, healthy plant-based fats, and plenty of carbohydrates, it ends up being a very large amount of food. I'd really appreciate hearing your thoughts or experiences with fueling young athletes of this age.
1 like • 10h
@Craig Evans Thank you for the clarification. Of course, I understand that it depends on many different factors and that everything needs to be tested and adjusted accordingly. However, if we focus on a daily intake of 3,000 kcal, what would the ideal macronutrient distribution be for a 50 kg child? I assume the carbohydrate intake should be around 50–60% of total calories, but what about protein and fat? For physically active children, would a protein intake of 1.8–2.0 g per kilogram of body weight be appropriate, with the remaining calories coming from fat? Thank you very much for your excellent answer. I would also be very interested in learning how daily calorie requirements are calculated for children.
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Miroslav Havel
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@miroslav-havel-5020
I am a parent and a soccer coach. I love learning new things. I am interested in sports nutrition.

Active 8h ago
Joined Jul 14, 2026
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