Is your caloric intake high enough? Too little food will lead to a loss of muscle mass. You will also feel weak and not be able to perform your best - both in competition as well as in school.

The amount of calories each person needs varies. It depends on the person's body weight and how much energy they use. In general, you should not go below 1600 calories per day. Remember, 1600 is the absolute minimum you need. It isn't the calorie intake you should strive for!

Safely losing fat weight

Think ahead. Any attempt to lose weight should begin well before the start of the wrestling season. The best time to start is summer! This will give you time to lose weight slowly. This will also ensure you don't simply lose weight through water or muscle mass.

Losing weight slowly also guarantees you don't lose nutrients. You'll also have an easier time keeping that weight off during the season. Best of all, you'll feel better and perform better.

Estimating your caloric needs: Use this formula to estimate your caloric needs.

Find your current weight	Example: If you weighed 150 pounds
Multiply your weight by 10	150 lbs. x 10=1500
Multiply that number by 1.7	1500 x 1.7=2550	This is the number of calories you need to maintain your current weight.