Building Your Competition Prep Meal Plan: Macros and Calories Explained

Building Competition

and Health

When you enter a fitness competition, it’s important to have a meal plan that will help you reach your goals. A good meal plan will ensure you have the necessary macronutrients and calories to keep your body in peak condition. Here, we will explain how to build the perfect competition prep meal plan so you can achieve optimal health and get the most out of your competition prep.

Understanding Macronutrients and Calories

Macronutrients are the nutrients that provide the body with energy and are made up of carbohydrates, protein, and fat. You need macronutrients to help your body function properly and get the most out of physical activity.

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Calories, on the other hand, are a measure of energy. A calorie estimate the amount of energy in food, which can be used to fuel the body. You need the right amount of calories to stay fit and healthy.

Calculate Your Recommended Macronutrients and Calories

The first step in creating your competition prep meal plan is to calculate your recommended macronutrients and calories. This can be done by calculating your Basal Metabolic Rate (BMR). Your BMR is a measure of the amount of energy your body needs to maintain basic physiological functions, such as breathing and digestion.

Once you have calculated your BMR, you can then determine how much energy you need for the day. This should include both the amount of energy needed for physical activity and the amount of energy needed for rest. Once you have this information, you can then determine how much macronutrients and calories you need for the day.

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How to Build Your Competition Prep Meal Plan

Once you have calculated your macronutrients and calories, you can start to build your competition prep meal plan. To do this, you should aim to balance your meals throughout the day so that you are getting the right amount of energy and nutrients.

For example, a typical meal plan could look something like this:

  • Breakfast – A small meal with complex carbohydrates and some protein, such as oatmeal with nut butter and a boiled egg
  • Lunch – A larger meal with complex carbohydrates, some protein, and some healthy fats, such as a lentil salad with feta cheese and olive oil
  • Snack – A small meal with a balanced mix of carbohydrates, protein, and healthy fats, such as a handful of nuts and an apple
  • Dinner – A small meal with complex carbohydrates and some protein, such as a vegetable stir fry with quinoa

You should also strive to include a variety of healthy foods in your diet and avoid processed and fast food. In addition, you should stay hydrated throughout the day by drinking plenty of water.


Creating a competition prep meal plan can help you reach your fitness goals and have a healthier body. For optimal health and success in competition, make sure to calculate your BMR to determine your recommended macronutrients and calories, then build your meal plan around these numbers. Good luck!