Joel's Energy Availability Calculator

Your details

All fields are used to estimate Energy Availability (EA). Nothing is saved until you submit your email on the next step.

Body metrics

Age Sex

Height

Weight (kg)

Body composition

Body fat % Used to estimate fat-free mass (FFM)

Energy & activity

Daily energy intake (kcal) Average daily calories from food & drink Average daily steps Cardio minutes / week Cardio intensity

Get your results

Enter your email and we’ll save your snapshot, email you a summary, then show your results on this page.

Email (required) Name (optional)

Your Energy Availability

Here’s your estimate, what it means, and what’s ideal.

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kcal / kg FFM / day

Low ≤30

Reduced 30–45

Optimal ≥45

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Expenditure breakdown

Energy intake (EI)—

Steps estimate—

Cardio estimate—

Exercise EE (EEE)—

Fat-free mass (FFM)—

BMR (Mifflin–St Jeor)—

Rough TDEE—

Important educational disclaimer: EA Snapshot provides an educational estimate of Energy Availability only. It is not a diagnosis of Relative Energy Deficiency in Sport (RED-S), low energy availability clinically, disordered eating, or any medical condition. Values depend on self-reported inputs and simplified formulas (BMR, step and MET estimates). Bands (≥45 optimal, 30–45 reduced, ≤30 low) are widely cited research thresholds for educational context — they are not a personal clinical assessment. Please consult a qualified sports dietitian, doctor, or accredited professional for personalised advice.