TDEE for endurance athletes
Same engine — fuelling guidance for high-volume training.
Results update as you type 🥑
How is this calculated?
BMR = 10 × 72 kg + 6.25 × 175 cm − 5 × 31 + 5 = 1,664
TDEE = 1,664 × 1.55 = 2,579
Fuelling a big training load
High-volume endurance training can burn 600–1200+ extra kcal on hard days. Pick the highest activity setting that honestly matches your week, and treat the result as a weekly average — fuel up around key sessions, not flat every day.
The biggest risk is under-fuelling (RED-S / low energy availability): lost performance, hormonal disruption and injury. If weight or performance is dropping unintentionally, you are likely eating below this number, not above.
Carbohydrate drives endurance performance; keep it high around sessions. Protein still matters (~1.6–2 g/kg) to repair the training. Recalculate as training blocks change.
Common questions
Which activity level should I pick?
For 10+ hard hours a week, the top “athlete” setting is usually closest. Verify against real weight stability over 2–3 weeks.
What is RED-S?
Relative Energy Deficiency in Sport — chronic under-fuelling causing hormonal, bone and performance problems. Common in endurance; eat enough.
Do I need more protein as an endurance athlete?
Yes, ~1.6–2 g/kg — higher than sedentary guidance — to repair muscle from volume, even though carbs fuel the work.
Is my data stored?
No. Everything is calculated in your browser. Nothing is sent to a server or saved.
Sources & references
- Mifflin MD, St Jeor ST, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults.” J Am Diet Assoc. 2005;105(5):775–789.
This calculator provides estimates for general educational use and is not medical advice. Consult a qualified professional before making significant dietary changes.