Training-day calories
How much to eat on training days, worked out every day
A fixed daily number rarely fits. You need less on a rest day and a lot more after three hours on the bike. HabitHelm recalculates your target every day.
- Baseline from Mifflin-St Jeor
- Training credit from Strava and Withings
- Carbs in 5 load levels
How your daily target is built
It starts with your baseline: the Mifflin-St Jeor equation from height, weight, age and sex, multiplied by your everyday activity level. Then your goal is applied, for example 15 percent less to lose fat or 8 percent more to gain weight.
When you train, HabitHelm adds part of that energy to your target. The credit is 40 to 60 percent of the recorded expenditure, capped at 500 kcal a day. That’s deliberately cautious, because watches often overestimate calories burned.
Carbs that follow the load
For endurance sport, carbohydrate is the biggest lever. HabitHelm places each day into one of five levels based on training energy and sets carbs per kilogram of body weight accordingly.
- Rest day: 3 g/kg
- Light: 4 g/kg, moderate: 6 g/kg
- Hard: 8 g/kg, very hard: 10 g/kg
- Protein at 1.6 to 1.8 g/kg and fat between 20 and 35 percent of energy
Transparent and adjustable
The diary shows the pieces that make up today’s target. If an assumption doesn’t suit you, change it: protein per kilogram, deficit or surplus, carb split and fat range. Or set fixed targets instead.
Your daily target is guidance based on established equations, not a medical nutrition plan.
Frequently asked questions
Does HabitHelm use my planned workouts?
No, it works from the training you actually did. Activities come from Strava or Withings as soon as they’re saved there.
Why don’t I get credit for all the calories I burned?
Because watches and apps often report too much. A credit of 40 to 60 percent, capped at 500 kcal a day, keeps your target realistic. If you prefer something else, you can set fixed targets.
What does it cost?
Nothing. Training-based calorie, carb and protein targets are part of the free plan for good.
See tomorrow’s target
Connect Strava, fill in your profile, and HabitHelm shows how much fuel your next training day needs.