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Athlete fuelling calculator
Get energy targets and macro splits based on evidence-based sports nutrition recommendations. If you are lifting, doing CrossFit, HYROX, running or just training hard, your macros should reflect that. Use this calculator to set your protein, fats and carbs in a way that supports performance, recovery and body composition instead of fighting against it.
If you want to chat about how to reach these targets in the best way possible, or any other more specific questions, please consider leaving me your email address below, and I'll be in touch.
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which activity level are you?
Let's get clear on one of the most misinterpreted aspects of a TDEE calculator. The activity level.
1. Sedentary: little structured training
Daily steps:
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0 to 5,000 steps/day
Training sessions:
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0 to 1 light session per week
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Sessions are typically low intensity (easy walk, light mobility, short casual gym session)
Who this applies to:
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Desk workers who move minimally
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People not doing intentional exercise most days
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Anyone who feels “tired despite low output”
Why:
Research shows <5k/day correlates with baseline metabolic activity and little additional burn beyond BMR.
2. Light Activity: 1 to 3 workouts/week
Daily steps:
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5,000 to 7,999 steps/day
Training sessions:
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1 to 3 moderate sessions/week
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Bootcamp style, machines/cardio mix, light weights, or sports 45–60 mins
Who this applies to:
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Someone who moves a bit but doesn’t train consistently
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Desk workers who get a walk in most days
Why:
This step count adds roughly 150–250 kcal/day above sedentary.
3. Moderate activity: 3 to 5 workouts/week
Daily steps:
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8,000 to 10,000 steps/day
Training sessions:
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3 to 5 sessions per week
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Standard gym-goer lifting regularly
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CrossFit 3 to 4 times/week
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Team sports 1 to 2 times/week
Who this applies to:
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People who hit 10k steps regularly
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Anyone consistently strength training or doing hybrid work
Why:
Most active adults fall here — enough movement to meaningfully increase TDEE.
4. High activity: training most days
5. Very high activity: athlete-level or physical labour
Daily steps:
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10,000 to 14,000+ steps/day
Training sessions:
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5 to 7 sessions/week, often 60–90 minutes
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CrossFit 5+ days
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Hyrox prep
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Running programs (e.g., 30–50 km/week)
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Double-session days occasionally
Who this applies to:
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Coaches, PTs
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Individuals with physically engaging jobs
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Hybrid athletes
Why:
Steps + sessions make daily expenditure significantly above baseline — often +400–700 kcal/day compared to sedentary
Daily steps:
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14,000 to 20,000+ steps/day
Training sessions:
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Hard training 6–10 times per week
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Regular doubles
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Heavy lifting + conditioning
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Endurance athletes (marathon/triathlon prep)
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PTs + tradies + recreational athletes combined
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Manual labour roles (landscaping, construction)
Who this applies to:
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Highly active individuals whose NEAT is extremely high
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Comp prep athletes with significant output
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People doing BOTH structured training and physically demanding work
Why:
This is where TDEE skyrockets. These individuals often underfuel because calculators underestimate their burn.