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Energy Availability Formula:
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Energy Availability represents the amount of dietary energy remaining after exercise expenditure, normalized to fat-free mass. It's a crucial metric for assessing energy balance in athletes and individuals monitoring their nutritional status.
The calculator uses the Energy Availability formula:
Where:
Explanation: This calculation helps determine the amount of energy available for bodily functions after accounting for exercise expenditure, normalized to metabolically active tissue mass.
Details: Monitoring energy availability is essential for optimizing athletic performance, preventing relative energy deficiency in sport (RED-S), and maintaining overall metabolic health and hormonal balance.
Tips: Enter energy intake and exercise expenditure in kilocalories (kcal), and fat-free mass in kilograms (kg). All values must be positive numbers with fat-free mass greater than zero.
Q1: What is considered optimal energy availability?
A: Optimal energy availability is typically ≥45 kcal/kg FFM/day for maintaining normal physiological function and athletic performance.
Q2: How does low energy availability affect health?
A: Low energy availability (<30 kcal/kg FFM/day) can lead to menstrual dysfunction, bone health issues, impaired recovery, and decreased performance.
Q3: How should energy intake be measured?
A: Use food diaries, dietary recalls, or professional nutritional assessment methods for accurate energy intake measurement.
Q4: How is fat-free mass determined?
A: Fat-free mass can be measured through DEXA scans, bioelectrical impedance analysis, skinfold measurements, or other body composition assessment methods.
Q5: Should exercise expenditure include all physical activity?
A: Typically, only structured exercise is included, but some assessments may consider total daily energy expenditure from all physical activities.