TDEE Calculator for Athletes
Calculate your real caloric expenditure considering training volume and intensity
Why do athletes need more calories?
Athletes have significantly higher TDEE than the general population due to Exercise Activity Thermogenesis (EAT). Depending on sport and frequency, extra expenditure can be 400-1,500 kcal/day. Sports nutrition should be periodized: more carbohydrates on training days (1.5-3 g/kg/h during exercise [³]) and less on rest days. Protein is equally important for muscle recovery: 1.6-2.2 g/kg/day [⁷].
How to calculate your TDEE as an athlete
Select 'Active' if you train 3-5 days per week at moderate-high intensity. If you train more than 6 days or have a physical job in addition to sport, consider 'Very Active'. Update your TDEE every 4-6 weeks if training volume changes significantly.
Caloric needs by sport type and frequency
| Sport | 3-4 h/week | 6-8 h/week | 10+ h/week |
|---|---|---|---|
| Strength/CrossFit | +400-600 kcal | +700-900 kcal | +1000-1300 kcal |
| Running/Cycling | +500-800 kcal | +900-1300 kcal | +1500-2000 kcal |
| Team sports | +400-600 kcal | +700-1000 kcal | +1100-1500 kcal |
| Swimming | +500-700 kcal | +900-1200 kcal | +1400-1900 kcal |
FAQ
1What to eat before training?
2-3 hours before: complete meal with complex carbs (1-2 g/kg) + moderate protein (0.3 g/kg) + low in fat and fiber. 30-60 min before if no time: simple carb snack (banana, gel, 30-60 g). Caffeine (3-6 mg/kg) taken 60 min before improves performance.
2When and how much to eat after training?
Within first 30-60 minutes post-workout: 0.3-0.4 g/kg protein (20-40 g) + 0.8-1.2 g/kg carbohydrates. This maximizes muscle protein synthesis and glycogen resynthesis.
3Do athletes need supplements?
Supplements with solid scientific evidence for sports performance: creatine monohydrate (3-5 g/day), caffeine (3-6 mg/kg), beta-alanine, nitrates (beet), and protein if diet doesn't meet needs.
4How to adjust nutrition on rest days?
On rest days, mainly reduce carbohydrates. Keep protein high for recovery. A reduction of 300-500 kcal on rest days is reasonable.