Calculate your daily energy intake based on body composition, activity level, and training parameters
Input Parameters
Results
Fat-Free Mass (FFM)
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Basal Metabolic Rate (BMR)
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Training Energy Expenditure (per session)
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Rest Day Energy Expenditure
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Training Day Energy Expenditure
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Maintenance Energy Intake (weekly average)
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Average Target Energy Intake
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Calculation Formulas
This calculator uses the following scientifically-backed formulas:
FFM = Bodyweight ร (1 - Body Fat% / 100)
BMR = 370 + (21.6 ร FFM in kg) - Cunningham et al. (1991)
Rest Day TDEE = BMR ร PAL ร TEF
Training EE = 0.1 kcal/kg/min of intensive training
Training Day TDEE = (BMR ร PAL + Training EE) ร TEF
Target Intake = Average TDEE ร Energy Balance Factor
Notes:
Physical Activity Factor (PAL) ranges from 1.0 to 1.5 depending on biological sex and lifestyle
PAL values are gender-specific: Men (Sedentary: 1.00, Low active: 1.11, Active: 1.25, Very Active: 1.48); Women (Sedentary: 1.00, Low active: 1.12, Active: 1.27, Very Active: 1.45)
TEF (Thermic Effect of Food) typically ranges from 1.1 to 1.25 based on diet quality and body fat percentage
Energy Balance Factor: 1.0 for maintenance, 0.8 for 20% deficit, 1.2 for 20% surplus
For very lean individuals in contest prep, an adaptive thermogenesis multiplier of 0.8-1.0 may be needed