TDEE calculator for rugby players: find your daily fuel target
Are you male or female?
The formula needs it to work out what your body burns.
How your number is worked out
First, what your body burns at rest, from the Mifflin-St Jeor equation: your weight, height, age and sex. That is multiplied by how much you train, from 1.2 for little or no exercise up to 1.9 for 10 or more hours a week. That is your TDEE, your total daily energy expenditure.
Your goal then moves it: a cut eats 25% less, a lean bulk 10% more and a bulk 20% more. Protein is set at 2.2 g for every kg you weigh on every goal, carbohydrates follow the goal, and fat makes up the rest.
Under 18?
Players under 18 get fuel mode: the number their training and growing need, with no cut and no weight goal. Growing bodies need the fuel.
Carb cycling and keto cycling
For players who already track every day, the classic calculator still has carb cycling and keto cycling. 95% of athletes should stick with the plan above.
A calculation tool, not medical advice. Numbers are estimates: metabolism varies by 10 to 15%.