NWCA Tools
OPC Calculator
🥑 Nutrition Planner
NPL
Nutrition
Performance
Planner
Healthy fat loss & macro targets for wrestlers · Based on Mifflin-St Jeor BMR
Athlete Information
Sex
♂ Male
♀ Female
Age
Height
Current Weight (lbs)
Goal Weight (lbs)
Weeks to Goal
Activity Level
Sedentary (Office / no exercise)
Light (1–2 days/wk)
Moderate (3–5 days/wk)
Very Active (6–7 days/wk)
Super Active (2× day training)
Calculate Nutrition Plan
📈
Daily Macro Targets
30% Fat
25% Fat
20% Fat
Calorie Breakdown
Nutrition Guidelines
Recommended Foods
▼
🥩 Protein Sources
Steak
Ground beef / turkey / chicken
Grilled chicken breasts / thighs
Grilled fish
Eggs
Yogurt
Whey protein powder
🍿 Carb Sources
Baked or air-fried potatoes
Rice
Oats
Whole grain bagels / toast
Fruits and vegetables
🥑 Fat Sources
Real butter
Avocados
Peanut butter
Yogurt
Eggs