Estimate your energy availability after training and explore what a well-fueled day might look like.
Enter valid, nonnegative values and a positive fat-free mass.
Illustrative research references, not a health verdict. What the IOC research says ↓
162 kcal above entered intake.
This is an estimate, not a diagnosis of LEA or RED-S. Higher EA does not rule out RED-S.
Sessions shape meal timing and training fuel. Their durations do not estimate exercise expenditure; enter combined net exercise calories above.
Example food combinations and calories are approximate. Portion sizes are illustrative, not a tailored dietary prescription. During-session fuel is counted inside your daily total, not added on top. Avoid treating a single-day calculation as a clinical target.
Energy availability (EA) is the energy left after exercise, relative to fat-free mass. EA = (energy intake − net exercise energy expenditure) ÷ fat-free mass. Unlike calorie balance, the formula does not subtract your resting energy expenditure or ordinary daily activity.
Early controlled studies, mainly in sedentary women, found changes in certain physiological markers around or below 30 kcal/kg fat-free mass/day. Around 45 was used as a reference for adequate availability and normal physiological functioning. The IOC describes these as historical research guides, not individual targets or hard cutoffs.
The IOC describes low energy availability as a continuum: some short-term reductions may be adaptable, while severe or prolonged exposure can become problematic. There is no single EA threshold that reliably diagnoses or rules out REDs for everyone. Individuals and body systems respond differently, and thresholds are even less established in men.
Relative Energy Deficiency in Sport (REDs) is a clinical syndrome linked to problematic low energy availability. It can affect hormones, bone health, immunity, cardiovascular health, mood, recovery and performance. A calculator result cannot establish whether you have REDs.
Food logging, exercise calorie estimates and body-fat measurements can all be inaccurate. A single day also cannot describe the duration or severity of exposure. Symptoms, injury history, training load and clinical assessment matter more than chasing one number.
Use the number to explore how changes in fueling or exercise affect estimated EA—not as a calorie prescription. Persistent fatigue, poor recovery, menstrual disruption, low libido or recurrent bone stress injuries deserve assessment by a qualified sports dietitian or clinician, regardless of your result.
Source: 2023 IOC consensus statement on Relative Energy Deficiency in Sport (REDs) ↗. The ranges shown above are simplified historical references; they are not validated diagnostic categories.