The performance weight calculator serves as a guide to help define safe performance zones, highlights the physiological floor, and shows when under-fueling may increase the risk of RED-S (Relative Energy Deficiency in Sport).

The guiding principle is simple: train more, add calories; train less, hold steady at baseline intake. This approach prevents RED-S, and maintains performance goals by protecting hormones, bone health, and recovery. Use the calculator for competition fueling or heavy training days.

Note: This is not a diagnostic tool. Individual needs vary widely, and results should be reviewed with a qualified healthcare or sports performance professional before being applied to training or nutrition planning. This calculator provides general educational estimates based on published sport science models (IOC RED-S consensus, ACSM body composition guidelines, Cunningham equation for RMR).

Ways to determine Body fat? Skinfold test, InBody Scan