Training day calories and macros

See how your calories, protein, carbs and fat change between a training day and a rest day. Same formula the Sweatmeal app uses, run in your browser. Nothing is saved or sent.

Units
Sex (for the resting-metabolism equation)

Fill in your age, weight and height to see your numbers.

Where the numbers come from

Calories and macros come from the same targets formula the app runs (methodology): protein about 2 g/kg and fat 0.9 g/kg of a fat-adjusted weight, carbs as the remainder, a minimum of carbs on training days, and the goal's deficit or surplus cycled around training. The target never drops below your resting metabolism. Resting metabolism uses Mifflin-St Jeor, or Katch-McArdle when you enter body fat. The session estimate is a mid-range MET value (8 endurance, 6 mixed, 5 strength) scaled to your weight.

Estimates, not measurements, and not medical advice. Carb ranges by training load follow the ACSM, AND and Dietitians of Canada position. See also what to eat on a rest day and why protein tracks lean mass.

In the app, this comes from your real training

This page estimates a session from its type and length. Sweatmeal reads what you actually did from Whoop, Oura, Strava, Ultrahuman or Apple Health, then sets each day's calories and macros from it, and tells you which numbers are measured and which are estimated.

Download on the App Store

Quick answers

Should I eat more on a training day than on a rest day?
Yes, mostly more carbohydrate. Fat stays the same and protein holds steady (it rises a little on deep-deficit days), while carbs and total calories follow the work you did. The calculator keeps a carb floor on training days (2 g/kg for strength, 3 for mixed, 4 for endurance) so a deficit goal never starves a hard session.
How is the training-day number calculated?
Resting metabolism (Katch-McArdle if you give a body-fat percentage, otherwise Mifflin-St Jeor) times 1.4 gives a usual day. A training day adds an estimate of the session itself from a mid-range MET value for its type and your weight. Your goal then sets a deficit or surplus, cycled around training, and protein and fat are anchored to a fat-adjusted weight.
Why does the calculator say "estimate"?
Without a wearable, burn is predicted from an equation, and the session cost is a mid-range average for its type. Real burn varies by person, intensity and conditions. In the app, a connected wearable replaces the estimate with measured calories.
Is this medical advice?
No. It is general sports nutrition information. If you have a medical condition, are pregnant, are under 18, or have a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.