Q: “I train two to three hours in Muay Thai and jiu-jitsu, plus 30 minutes of cardio in the morning, some yoga or Pilates every other day, and lift once or twice a week. I eat between 1,500-1,600 calories a day with a balance of carbs, fats, and protein an then have one refeed day of around 2,000 calories. I get enough sleep, take a rest day, and have a daily multivitamin. But despite all of my careful planning I am still exhausted. What am I doing wrong?” – Dominique R., Vancouver, BC

A: “This is a complicated question because each person’s individual neds are unique based on gender, body weight, and physical activity. But my gut tells me you are not consuming enough calories or getting enough hydration throughout the day,” says Felicia Stoler, M.S., R.D., a nutritionist and exercise physiologist and the author of Living Skinny in Fat Genes. “My next suggestion would be to balance out your calories so that you eat clsoe to what you need every day — not low on some days and then one binge day a week. I’d rather see you eat 1,800 calories every day than not get enough and try to make up the difference in one day.” And don’t forget about quality with that quantity. “Make sure you’re getting enough fruits, veggies, and whole grains,” adds Stoler. “It may be helpful to meet with a registered dietitian who can help you determine your nutrient needs.”