Energy Availability Calculator

How to calculate Energy Availability?

Energy Availability (EA) is defined as the amount of dietary energy remaining for other metabolic processes (such as cellular maintenance, thermoregulation, and growth) after the energy cost of exercise has been subtracted.

Formula: (Energy Intake - Exercise Energy Expenditure) / Lean Body Mass

Using the EA calculator: an example

To illustrate, consider an athlete with a daily energy intake of 3,000 kcal, an exercise energy expenditure of 1,000 kcal, and a lean body mass of 50 kg.

Step-by-step calculation:

1. Subtract exercise energy expenditure from intake: 3,000 - 1,000 = 2,000 kcal.
2. Divide the result by lean body mass: 2,000 / 50 = 40 kcal/kg LBM.
3. Identify the category: 40 kcal/kg LBM/day is considered sub-optimal.

Note: It is important to avoid prolonged periods of low energy availability as it can lead to Relative Energy Deficiency in Sport (RED-S), which negatively impacts bone health, metabolic rate, and hormonal balance.

Frequently Asked Questions

What is a healthy EA score?
A score >45 kcal/kg LBM/day is optimal for maintaining physiological function and supporting athletic performance.

Why use Lean Body Mass?
Lean Body Mass (LBM) represents the metabolically active tissue in the body, which requires more energy to maintain than fat mass.

When should I see a professional?
If your score is consistently below 30 kcal/kg LBM/day, you should consult a sports dietitian or a medical professional to mitigate health risks.