A healthy diet using recommended servings of the 6 food groups from the My Plate, low fat (25% of calories from fat), moderate carbohydrate (55 – 60%) and protein (15%) a variety of foods in 3 meals per day and drink an adequate amount of water. If you would like to read some good sports nutrition texts read my FAQs where I list some good sports nutrition books.
I used the Healthy Body Calculator® to determine your basal metabolic rate (resting) of 1499 calories per day using your sex, age weight and height above. Depending on what else you do during the day, you may need an additional 500 to 1500 calories per day. Some nutrition analysis software can add activity calories plus calories burned per minute for exercises depending on your weight.
For example, if you (at 140 pounds) played basketball for 1 hour you would need an additional 147 to 286 calories per hour depending on whether you play recreationally or competitively.