{"id":714813,"date":"2025-04-16T09:00:00","date_gmt":"2025-04-16T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=714813"},"modified":"2025-06-02T12:41:03","modified_gmt":"2025-06-02T10:41:03","slug":"online-energy-availability-calculator-how-many-calories-to-eat-for-health-and-sports-performance","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/online-energy-availability-calculator-how-many-calories-to-eat-for-health-and-sports-performance\/","title":{"rendered":"Online Energy Availability Calculator: How Many Calories to Eat for Health and Sports Performance?"},"content":{"rendered":"\n

What is the online energy availability calculator?<\/h2>\n\n\n\n

The Energy Availability Calculator (ED) will help you quickly and easily determine if you have sufficient energy intake for your sporting activities. <\/strong>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 <\/strong>recovery<\/strong><\/a> but <\/strong>also for everyday activities and, most importantly, to maintain overall health. <\/strong>[1]<\/sup><\/mark><\/p>\n\n\n\n

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The calculator will calculate your current ED and recommend the optimal ED. This allows you to adjust your diet<\/a> (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. <\/strong> <\/p>\n\n\n\n

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How to use the calculator?<\/strong><\/h2>\n\n\n\n
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  1. Enter your gender. <\/strong><\/li>\n\n\n\n
  2. Calculate your average energy intake (in kcal) for the whole week.<\/strong> 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<\/a><\/strong> or other diet-recording apps. Then calculate what your daily average comes out to be and multiply that by seven. <\/li>\n\n\n\n
  3. Enter your average weekly energy expenditure (in kcal) during sports.<\/strong> 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<\/a>. 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.<\/li>\n\n\n\n
  4. Enter your current weight. <\/strong><\/li>\n\n\n\n
  5. Also fill in your estimated body fat percentage on the form<\/strong>. You can measure this using fat callipers<\/a>,<\/strong> 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.<\/li>\n\n\n\n
  6. Now click on the orange calculate button and the calculator on the right will show you the result.<\/strong> On one side you have your current energy availability value, an assessment and also a recommendation for an optimal energy intake value. <\/li>\n<\/ol>\n\n\n\n
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    Estimation of % body fat in women<\/strong><\/h3>\n\n\n\n
    \"Body<\/figure>\n\n\n\n

    Estimation of % body fat in men<\/strong><\/h3>\n\n\n\n
    \"Body<\/figure>\n\n\n\n

    How does the calculator work?<\/strong><\/h2>\n\n\n\n

    The calculator calculates energy availability by subtracting your energy expenditure (EV)<\/strong> during sport<\/strong> from your total energy intake (EP). It <\/strong>then divides the result by your FFM (fat-free mass, or weight minus body fat). [4]<\/sup><\/mark><\/p>\n\n\n