Hi Karen! Good for you for being so active and considering the importance of what you should eat to not be run down. I know a lot of people who consider their activity as purely creating a deficit, while not realizing you need calories to sustain yourself with increased activity...any way, sounds like you already know all that...
My major is Nutrition and Food Sciences, and to be honest; it is more involved than that. There is a mathematical equation which is used and it looks at your height, weight, gender, activity level and then also uses constant values. It's long, but quite simple to calculate. I would consider calling your local community Dietician, maybe your trainer has it too, for the equation. It will put you on the right track. If you have access to a Dietician, you can probably meet for just one consultation and she/he can set you on the right track with good choices too to even up your performance. Just an idea. Keep up the great work!
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