[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401960-105":59,"doc-detail-401960-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","protein-meal-plan-calorie-builders-calorie-builders-guide","Protein MEAL PLAN Calorie Builders - Calorie Builders Guide","","Protein MEAL PLAN Calorie Builders provides a practical calorie-increase approach for athletes aiming to gain weight. It explains how to estimate daily calorie needs using age and activity level, then add specific calorie builders over two-week intervals until weight gain occurs or hunger increases. The guide includes boys’ and girls’ calorie need ranges by age and activity category, defines “moderately active” and “active,” and lists calorie building snack and beverage examples to support growth, development, and performance.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/protein-meal-plan-calorie-builders-calorie-builders-guide/401960/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/protein-meal-plan-calorie-builders-calorie-builders-guide/401960.png","ImageObject",300,407,{"name":92,"@type":93},"Jacob","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-31","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":34},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"How do athletes determine their base daily calorie needs?","Question",{"text":112,"@type":113},"Use age and activity level to select the base calories needed per day, then build from that starting point.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What should athletes do if weight gain does not happen after adding calorie builders?",{"text":117,"@type":113},"After two weeks, if no weight gain occurs, add another two 250-calorie builders or one 500-calorie meal builder for the next two weeks, totaling 1,000 extra calories, and continue adjusting every two weeks.",{"name":119,"@type":110,"acceptedAnswer":120},"What is the difference between “moderately active” and “active”?",{"text":121,"@type":113},"Moderately active includes daily living activity plus walking 1.5–3 miles (or 30–40 minutes) daily, while active includes walking 3+ miles daily or more than 40 minutes.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},401960,1790880804,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":34,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":14,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":24,"preview_page_count":4},962084931830,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","Powered  \nby Protein  \nMEAL PLAN CALORIE BUILDERS  \nFor athletes looking to gain weight, it is important to eat more calories than needed to maintain weight.  \nAdditional calories can easily be added with snacks and nutrient-rich beverages. In order to determine how many calories an athlete needs, follow these following steps, then add calories as needed with the calorie builders.  \n\n| Steps to Determining Calorie Needs: |  |\n| --- | --- |\n| 􀂅 Use your age and activity level to determine the base number of calories you need per day.\u003Cbr>􀂅 If you are looking to gain weight, start by adding two 250-calorie builders or one 500-calorie meal builder to your meal plan for two weeks, totaling 500 extra calories.\u003Cbr>􀂅 After adding selected meal builders for two weeks, if noweight gain is occurring, add | an additional two 250-calorie builders or one 500-calorie meal builder to your meal plan for the two weeks, totaling\u003Cbr>1,000 extra calories.\u003Cbr>􀂅 If weight gain still does not occur or you feel hungry, continue to add two 250-calorie builders or one 500-calorie meal builder to your meal plan every two weeks. |\n\n| BOYS’ CALORIE NEEDS |  |  |\n| --- | --- | --- |\n| AGES: | MODERATELY ACTIVE | ACTIVE |\n| 13 | 2,200 calories | 2,600 calories |\n| 14-15 | 2,400-2,600\u003Cbr>calories | 2,800-3,000\u003Cbr>calories |\n| 16-18 | 2,800 calories | 3,200 calories |\n\n[eatright.org/food/nutrition/dietary-guidelines-and](eatright.org/food/nutrition/dietary-guidelines-and)myplate/how-many-calories-does-my-teen-need  \n\n| GIRLS’ CALORIE NEEDS |  |  |\n| --- | --- | --- |\n| AGES: | MODERATELY ACTIVE | ACTIVE |\n| 13 | 2,000 calories | 2,200 calories |\n| 14-18 | 2,000 calories | 2,400 calories |\n\nModerately Active-Engages in activity needed for daily living, plus activity equivalent to walking 1.5 to 3 miles daily, or 30 to 40 minutes.  \nActive-Engages in activity needed for daily life, plus activity equivalent to walking 3 or more miles daily, or more than 40 minutes.  \nThis is the base level of calories required to fuel growth and development, daily activity, and exercise. It is important to note that most high school athletes will be in the “active” category on a regular basis and many will require more calories than this to fuel large amounts of activity, including practices and workouts longer than 40 minutes, multiple practices a day, playing multiple sports, etc. Calories should not be restricted for youth athletes.  \nCreated by: Amy Goodson, MS, RD, CSSD, LD  \nPowered  \nby Protein  \nMEAL PLAN CALORIE BUILDERS  \n\n| CALORIE BUILDING EXAMPLES |  |\n| --- | --- |\n| 250 Calorie Meal Builders | 500 Calorie Meal Builders |\n| 2 oz. beef jerky + 1 fruit | 2 slices whole grain bread for sandwich + 2-3 oz. roast beef + 1 slice cheese + 1 fruit |\n| 1 granola bar + 1 fruit + 1 hard-boiled egg | 1 energy/protein bar + 1 fruit + 12 oz. milk |\n| 1.5 oz. cheese + 1 fruit | 2 oz. cheese + 2 oz. protein + 1 fruit + 1 serving whole grain crackers |\n| 250-calorie energy/protein bar | High-calorie energy/protein bar (250-350 calories)\u003Cbr>+ 1 banana + 8 oz. milk |\n| 12-16 oz. low-fat chocolate milk | 16 oz. chocolate milk + 1 granola bar |\n| 6 oz. Greek yogurt + ⅓ - ½ cup granola | 6 oz. Greek yogurt + 1 cup granola + 1 cup fruit |\n| 1 banana + 1.5 Tbsp. nut butter | 2 oz. beef jerky + 1 banana + 2 Tbsp. nut butter |\n| 2-pack crunchy granola bars + string cheese | 2-pack crunchy granola bars + 2 string cheeses + 8-12 oz. chocolate milk |\n| 1 slice whole grain bread + 1 Tbsp. nut butter + 1 Tbsp. honey/jelly | 2 slices whole grain bread for sandwich + 2 Tbsp. nut butter + 2 Tbsp. honey/jelly |\n\nCreated by: Amy Goodson, MS, RD, CSSD, LD","cbCaisNJXAgAu7yo","https://ap.wps.com/l/cbCaisNJXAgAu7yo","pdf",972855,"English","# Steps to Determining Calorie Needs\n## Boys’ Calorie Needs\n## Girls’ Calorie Needs\n## Calorie Building Examples","[{\"question\":\"How do athletes determine their base daily calorie needs?\",\"answer\":\"Use age and activity level to select the base calories needed per day, then build from that starting point.\"},{\"question\":\"What should athletes do if weight gain does not happen after adding calorie builders?\",\"answer\":\"After two weeks, if no weight gain occurs, add another two 250-calorie builders or one 500-calorie meal builder for the next two weeks, totaling 1,000 extra calories, and continue adjusting every two weeks.\"},{\"question\":\"What is the difference between “moderately active” and “active”?\",\"answer\":\"Moderately active includes daily living activity plus walking 1.5–3 miles (or 30–40 minutes) daily, while active includes walking 3+ miles daily or more than 40 minutes.\"}]","Protein MEAL PLAN Calorie Builders - Calorie Builders Guide | PDF",1790525685]