Calculate your TDEE as an athlete. Get high-performance calorie and macro targets for training, competition, and recovery.
Athletes have significantly higher calorie needs than the general population — often 3,000–5,000+ calories/day. Underfueling is the most common nutrition mistake among athletes, leading to poor performance, injury, and overtraining. The "Very Active" setting (1.9x multiplier) is appropriate for athletes training 10+ hours per week.
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If provided, uses the more accurate Katch-McArdle formula
Calorie needs for athletes vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most athletes need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For athletes, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
Chronic underfueling causes Relative Energy Deficiency in Sport (RED-S), leading to hormonal disruption, bone stress injuries, impaired immunity, and declining performance. Many athletes unknowingly eat 20–40% below their needs. Your TDEE is a minimum, not a maximum.