TDEE Calculator
Calculate your daily calorie needs (TDEE) for Rest Days, Training Days and High Intensity Days, using the Mifflin-St Jeor formula.
The portions in the book's weekly plans are calibrated on a reference profile (70-80 kg, sedentary work). Enter your weight, height, age and work type to get a personalized estimate of your calorie needs for the three day types: Rest Day, Training Day and High Intensity Day.
Your estimated TDEE
Your BMR (basal metabolic rate):
| Rest Day (RD) Rest or light activity | |
| Training Day (TD) Medium-intensity training (45-75 min) | |
| High Intensity Day (HID) High intensity or over 90 min |
⚠ An estimate, not a medical prescription
This calculation is based on the Mifflin-St Jeor equation, suitable for most healthy people who train regularly: it doesn't account for body composition, medical conditions or specific clinical goals. Consult a doctor or sports dietitian for particular needs or significant weight changes.
Meal Prep for GF+DF Athletes
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The content on this page is for informational and practical purposes only: it doesn't replace professional advice. For specific dietary, health or medical needs, always consult a doctor or a qualified specialist.