Get your Total Daily Energy Expenditure with sport-specific activity multipliers — more accurate than generic sedentary/active categories for athletes in training.
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Enter your details to calculate your sport-specific total daily energy expenditure.
Fuel your training properly. Meal prep containers make hitting your calorie and macro targets easy, even with a busy training schedule.
BMR is calculated using the Mifflin-St Jeor formula (male: 10W + 6.25H − 5A + 5 / female: 10W + 6.25H − 5A − 161). This is multiplied by a sport-specific activity factor. Endurance athletes and twice-daily trainers use higher multipliers (1.8–1.9) than strength-only athletes whose training is more intermittent (1.6).
For performance nutrition, the goal adjustment is applied on top of TDEE. Athletes building mass should aim for +300–500 kcal/day; those cutting should limit deficit to 300–500 kcal to protect lean mass and performance.
FAQs
Elite endurance athletes can require 4,000–6,000+ kcal/day during heavy training blocks. Recreational athletes typically need 2,500–3,500 kcal. Calorie needs spike dramatically during competition prep or high-volume training weeks and should be adjusted accordingly — many athletes undereat chronically, leading to RED-S (Relative Energy Deficiency in Sport).
Yes — calorie cycling (eating more on training days, less on rest days) is a valid approach that aligns fuel with demand. On heavy training days, increase carbohydrate intake by 50–100g. On rest days, reduce slightly. Keep protein constant across all days to support recovery. This approach works particularly well for strength athletes with defined training splits.
Chronic undereating in athletes causes RED-S (formerly called the Female Athlete Triad in women). Symptoms include impaired performance, increased injury risk, hormonal disruption, bone density loss, reduced immune function and psychological effects. Performance suffers before body composition changes — many athletes under-eat without realising it because adaptation masks the symptoms initially.