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File > Download > Microsoft Excel (.xlsx)		Important Disclaimer
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This calculator could help you estimate your current daily Energy Availability (EA), weekly EA average, and help you estimate your daily energy needs to achieve recommended EA guidelines. Calculations are made from the information you provide which are likely estimated. I recommend you download and read the research paper linked below (Melin, 2019).

This tool is for information only, and is not intended to diagnose or provide treatment of any kind. Please understand that Tom Herbert (usefulcoach) is not responsible for how you use this information. If in any doubt about anything whatsoever, please consult a Sports Dietitian or nutritionist.

If you do use this calculator and find it useful, I would love to know. Also if you spot any problems, or want me to change something, please ping me a message (coaching@useful.coach). You can also tag me (@usefulcoach) on Instagram / Facebook etc.
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Quick video explanationhttps://youtu.be/cDyi4FeXhi0
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Energy Availability (EA) Calculator
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Tom Herbert (usefulcoach)1 Jun 2020
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eacalc.useful.coach
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useful.coach@usefulcoach
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Body Composition
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Body Mass (kg)83
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Estimated Body Fat (%)16
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Fat Mass (kg)13.3
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Fat Free Mass (kg)69.7Click here for original Instagram post on Energy Availability (EA)
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Estimate your exercise expenditure using MET and minutesThe last metabolic test I did was with a 83kg male boulderer (V6 grade). We tested a typical boulder session for 40 minutes. He had a mean expenditure of 7.3 kcal/min and total expenditure of 266 kcal. This comes out to a MET value of around 5.0. In 2020 I will be doing more "on the wall" testing to find some better estimations. Obviously the energy expenditure of an boulder sesson will be different to a more sustained sport climbing session. Perhaps use a MET ≥6.0. See: https://metscalculator.com/
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MET (click here for help)5.0
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Minutes40
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Total Expenditure (kcal)290.5
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Minute Expenditure (kcal/min)7.3
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You can see your Energy Availability [EA] (kcal/kg FFM) by inputting your estimated total daily Energy Intake [EI] (kcal) and Exercise Energy Expenditure [EEE] (kcal)
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Energy Intake (kcal)Exercise Expenditure (kcal)EI - EEE (kcal)Energy Availability (kcal/kg FFM)
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Monday2500600190027
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Tuesday00
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Wednesday00
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Thursday00
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Friday00
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Saturday00
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Sunday00
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Weekly Total (kcal)250060019004
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Average (kcal)35786271
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You can see your estimated required total daily energy intake (kcal) needs, by inputting your exercise expenditure (kcal) and desired energy availability (EA kcal/kg FFM)
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Exercise Expenditure (kcal)Energy Availability (kcal/kg FFM)Energy Intake (kcal)
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500403289
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Recommended Energy Availability (EA) Guidelines
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Melin, A. et al. (2019). Energy Availability in Athletics: Health, Performance and Physique
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FemalesMales
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High EAHealthy weight gain or weight maintenance. Training at moderate intensity ~1.5-2 hr/day.> 45 kcal/kg FFM> 40 kcal/kg FFM
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Optimal EAWeight maintenance providing adequate energy for all physiological functions. During periods with injury with alternative or rehabilitation training at low/moderate intensity ~1.5 hr/day≥ 45 kcal/kg FFM≥ 40 kcal/kg FFM
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Subclinical LEAMay be tolerated for short periods during a well-constructed weight-loss program.30-45 kcal/kg FFM30-40 kcal/kg FFM
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Clinical EAHealth Implications with impairment of many body systems including training adaptation and performance.< 30 kcal/kg FFM< 30 kcal/kg FFM
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