What is the online energy availability calculator?
The Energy Availability Calculator (ED) will help you quickly and easily determine if you have sufficient energy intake for your sporting activities. Based on the data you enter, it calculates how much energy your body has left after subtracting the energy expenditure during sport. This indicator is particularly important for all sportsmen and women who want to make sure that they have adequate energy intake to cover not only their sporting activities and recovery but also for everyday activities and, most importantly, to maintain overall health. [1]
The calculator will calculate your current ED and recommend the optimal ED. This allows you to adjust your diet (energy intake) or training (energy expenditure) appropriately so that your body has enough energy for movement and proper functioning of all vital functions. This will support athletic performance, injury prevention and long-term health.
How to use the calculator?
- Enter your gender.
- Calculate your average energy intake (in kcal) for the whole week. If you eat pretty much the same every day and know the kcal value, just multiply it by seven. If you don’t know your current energy intake, try counting your calories on at least 3 typical days (including weekends), for example using an app MyFitnessPal or other diet-recording apps. Then calculate what your daily average comes out to be and multiply that by seven.
- Enter your average weekly energy expenditure (in kcal) during sports. Add up the total kilocalories you burn during all your sporting activities over 7 days. You can easily calculate this value using the Energy Expenditure Calculator. If you use a sports watch, simply add up the kcal values burned for all sports during your typical week. Alternatively, check your app to see if it shows the average active kilocalories per week.
- Enter your current weight.
- Also fill in your estimated body fat percentage on the form. You can measure this using fat callipers, or you can get it from a bioimpedance scale (InBody, Tanita). You can also get a rough estimate of your % body fat from the pictures below. The more precise the values you enter, the more reliable and useful the result will be for you.
- Now click on the orange calculate button and the calculator on the right will show you the result. On one side you have your current energy availability value, an assessment and also a recommendation for an optimal energy intake value.
Estimation of % body fat in women
Estimation of % body fat in men
How does the calculator work?
The calculator calculates energy availability by subtracting your energy expenditure (EV) during sport from your total energy intake (EP). It then divides the result by your FFM (fat-free mass, or weight minus body fat). [4]
What is energy accessibility?
Energy availability indicates how much energy the body has left for all important physiological processes (e.g. functioning of the hormonal system, immunity, bone formation or regeneration) after subtracting calories burned by sport.
When it is low, the body goes into a power-saving mode and may restrict certain functions it does not consider necessary for survival. This can have negative effects on, for example, regeneration, reproductive functions or immunity. This occurs most often in people with a high training load, which goes hand in hand with insufficient energy intake. [2-3]
Long-term Low Energy Availability (LEA) then leads to Relative Energy Deficiency in Sport Syndrome or RED-S. In this context, you may have heard of the female athletic triad, which in addition to RED-S also includes menstrual problems and thinning bones.
However, RED-S can affect both women and men. It results in irregular or missed menstruation in the female sex. Both women and men are also at risk of reduced bone density, higher risk of fractures, impaired immunity, problems with concentration and a general decline in sports performance. Both professional and recreational athletes have experience with RED-S, as they take in less energy than their body needs over a long period of time. It is also often found in people who place a high value on their appearance. [2-3]
How to interpret the result?
| Category | Female (kcal/kg FFM/day) | Male (kcal/kg FFM/day) |
|---|---|---|
| Growth of body weight | > 45 | > 40 |
| Optimal value | 45 | 40 |
| Short-term tolerated value | 30 to < 45 | 30 to < 40 |
| Risk value (low energy availability) | < 30 | < 30 |
What do the resulting values mean and how do you work with them within your objectives?
1. Weight gain
The body has enough energy not only for functioning and regeneration, but also for muscle growth and overall weight gain. This value is useful, for example, during the volume phase in preparation for bodybuilding competitions. Athletes generally go through this phase in the short term. After they have achieved the desired results, they return to optimal ED values. Even in the bulking phase, it is important to have an intake built on a quality diet that is enriched as needed with supplements such as protein, an all-in-one gainer or a carbohydrate drink.
In case your goal is to gain muscle mass, you can also find practical advice in the article 10 nutrition and training tips for maximum muscle growth.
2. Optimal value
Energy intake is in balance with energy expenditure. The body has enough fuel for athletic performance, recovery and hormonal balance. This state is ideal for long-term health and performance maintenance. If this value works for you, then maintain your current setting or adjust it according to your individual goals and training phase.
3. Short-term tolerable value
Energy availability is slightly reduced in this zone. In the short term, for example during weight reduction or competition training, this condition is manageable. In the long term, however, it can negatively affect health and performance. Therefore, it is important to monitor for signs of low ED, such as fatigue, unintentional weight loss, impaired recovery after training, decreased libido, mood changes or menstrual disturbances. If they occur, increase energy intake or reduce physical exertion (frequency, duration and intensity of workouts).
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How to increase energy intake?
If you want to achieve optimal energy availability and not change anything about your training plan, you will need to adjust your diet. Specifically, start eating more. The basis of your diet should still consist of good quality sources of protein, carbohydrates and fats from which you will prepare complete meals. In addition to larger portions or more frequent meals, supplements can help you achieve a higher caloric intake. For example, a protein, gainer or carbohydrate drink, which are useful after training and at any time of the day. A carbohydrate gel, an ionic drink, a sports drink with electrolytes or FueIntra Workout, for example, will provide continuous energy replenishment during endurance activity.
An overview of other supplements suitable for endurance athletes can be found in the article 11 best supplements for running, cycling and other endurance sports. And if you are a strength athlete, then we have an article for you The basic supplements for exercise and how to find them.
4. Risk value (low energy availability)
If you get a reading below 30, it means that your body may be struggling with a lack of energy to maintain optimal body function. This can manifest itself in chronic fatigue, menstrual cycle disturbances or even complete absence of menstruation, thinning bones and other symptoms of RED-S syndrome.
Not only your sports performance is at risk, but above all your health. Therefore, it is necessary to increase your energy intake and ideally at the same time limit your sports activities. In case of health problems, we also recommend visiting a doctor.
Not only in elite athletes, low energy syndrome is also associated with eating disorders. Read more about the most common ones in the article Eating disorders: why do they occur, what are their symptoms and consequences?
Who is the Energy Availability Calculator suitable for?
Low energy availability doesn’t have to apply only to elite athletes. Even among recreational enthusiasts, there are vulnerable groups. In addition, this calculator can also be used by coaches and nutritionists who work with performance athletes and need to monitor the balance between energy intake and expenditure.
The ED calculator is ideal for:
- Professional athletes who have a busy training schedule and want to make sure they have adequate energy intake.
- Recreational sports enthusiasts who train frequently and intensively. This is especially true during periods of higher intensity (e.g. preparation for competitions), when an unwanted calorie deficit can easily occur.
- Any athlete who wants to make sure they have enough energy to support performance, recovery and maintain optimal health.
- Female athletes who observe irregularity in their menstrual cycle, impaired recovery, increased fatigue, or any other symptom of low energy availability.
- Active people with long term fatigue, more frequent injuries, performance decline or poor recovery.
Are the values from the calculator accurate?
The Energy Availability Calculator is the ideal tool for any athlete who wants to push their performance and still have enough energy to tackle everyday responsibilities and maintain optimal health.
However, keep in mind that the resulting values from the online calculator may not accurately reflect your body’s specific needs. This is a best estimate that takes into account the information you provide and scientific data that is backed by numerous studies. Other factors come into play that calculators and formulas cannot account for. Each person has a slightly different genetic makeup, hormonal environment, metabolic rate, body composition (ratio of body tissues) and is in a different physical and mental state. In addition, in people who have often followed strict diets in the past, the metabolism may be adapted to a lower energy intake.
In case the recommended energy intake does not suit you for any reason even after a few weeks, you can adjust it according to your preferences.
[1] Palazzo, R., Parisi, T., Rosa, S., Corsi, M., Falconi, E., & Stefani, L. Energy Availability and Body Composition in Professional Athletes: Two Sides of the Same Coin. – https://doi.org/10.3390/nu16203507
[2] Briggs, C., James, C., Kohlhardt, S., & Pandya, T. Relative energy deficiency in sport (RED-S) – a narrative review and perspectives from the UK. – https://doi.org/10.5960/dzsm.2020.459
[3] Dave, S. C., & Fisher, M. Relative energy deficiency in sport (RED – S). – https://doi.org/10.1016/j.cppeds.2022.101242
[4] Melin, A. K., Heikura, I. A., Tenforde, A., & Mountjoy, M. Energy Availability in Athletics: Health, Performance, and Physique. – https://doi.org/10.1123/ijsnem.2018-0201
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