TDEE vs. BMR: How Female Athletes Should Fuel Training
If you’ve ever wondered how many calories you should eat to fuel your training, support recovery, or reach a body composition goal, you’ve probably come across the terms BMR and TDEE. But what do they actually mean? And more importantly, how do you use them to optimise your endurance performance, avoid energy deficits, and train smarter?
For female endurance athletes—whether you’re a runner, triathlete, or cyclist—understanding these numbers isn’t just about weight management. It’s about fuelling properly, avoiding burnout, and ensuring you have the energy to train, recover, and perform at your best.
Let’s break it down in simple, practical terms, so you can apply it to your own training.
What is BMR? (Basal Metabolic Rate)
Your BMR (Basal Metabolic Rate) is the minimum amount of energy (calories) your body needs at rest to keep you alive. It includes basic functions like breathing, circulation, cell repair, and maintaining organ function.
Think of BMR as the calories you’d burn if you stayed in bed all day, doing absolutely nothing.
What affects BMR?
Your BMR is influenced by:
Age – BMR naturally decreases as we get older.
Muscle mass – More muscle means a higher BMR (muscle is metabolically active tissue!).
Genetics – Some people naturally have a faster metabolism.
Hormones – Female hormone fluctuations (like during your menstrual cycle or menopause) can impact BMR.
Why does BMR matter for female endurance athletes?
If you under-fuel and consistently eat below your BMR, your body goes into conservation mode, slowing your metabolism and making recovery harder. Long-term, this can lead to:
Low energy availability
Increased risk of injury
Hormonal imbalances (loss of menstrual cycle, fatigue, mood swings)
Plateauing performance despite hard training
The goal? Never consistently eat below your BMR—your body needs these calories just to function properly!
What is TDEE? (Total Daily Energy Expenditure)
Your TDEE (Total Daily Energy Expenditure) takes your BMR and adds on all the extra energy you burn through movement, digestion, and exercise.
🔹 TDEE = BMR + Activity Calories
TDEE factors in:
Daily activity (walking, work, errands, childcare, etc.)
Structured training (running, swimming, strength, cycling, HIIT, etc.)
The energy needed to digest food (yes, even eating burns calories!)
Why does TDEE matter?
TDEE is the real number of calories your body burns each day. If you’re an endurance athlete, your TDEE can be significantly higher than the average person, which means:
✅ Underfuelling = fatigue, poor recovery, increased risk of injury.
✅ Fuelling properly = sustained energy, stronger performance, faster recovery.
Finding Your BMR & TDEE
Not sure how many calories you actually need? Use our trusted online calculator to quickly find your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure).
👉 Calculate Your BMR & TDEE Here
Why It’s Important: Many female endurance athletes underestimate their calorie needs, leading to low energy, poor recovery, and performance dips. By knowing your numbers, you can fuel properly, train smarter, and optimise recovery.
Mistake to Avoid: Many women eat as if they’re sedentary, rather than fuelling properly for their training load. Use the calculator to make sure you’re giving your body what it truly needs.
How to Use Your BMR & TDEE for Training & Nutrition
Now that you know your numbers, how do you actually apply them to your training and goals?
1. Fuelling for Performance (Maintenance Phase)
Goal: Maintain energy, recover well, and perform at your best.
Eat close to your TDEE to match your output and avoid energy dips.
Key strategies:
Fuel properly before & after workouts to optimise performance.
Include enough protein for muscle recovery.
Carb periodisation (higher intake on hard training days, lower on rest days).
Prioritise whole foods but include quick-digesting carbs around workouts.
2. Fat Loss While Training
Goal: Lose fat while maintaining performance.
Create a small calorie deficit (200–300 calories below TDEE) to encourage fat loss without compromising performance.
Important: Many female athletes make the mistake of cutting calories too aggressively, which leads to:
❌ Energy crashes
❌ Muscle loss
❌ Poor recovery
❌ Increased risk of injury
Key strategies:
Reduce calories from processed foods, not whole-food carbs.
Maintain protein intake to preserve muscle.
Don’t drop below your BMR—this leads to metabolic adaptation.
Prioritise pre-run fuelling so you still have energy to train.
3. Muscle Building & Strength Gains
Goal: Increase muscle mass, strength, and power.
Eat in a small calorie surplus (200–500 calories above TDEE) to support muscle growth.
Key strategies:
Prioritise protein intake (1.6–2.2g per kg body weight).
Increase strength training while keeping endurance sessions balanced.
Fuel workouts properly—don’t train fasted.
Be patient—muscle-building is a slow process.
Common Mistakes Female Endurance Athletes Make with Nutrition
🚫 Eating too little due to fear of weight gain.
🚫 Ignoring strength training and only focusing on cardio.
🚫 Training fasted without considering hormonal impact.
🚫 Underfuelling on rest days, leading to poor recovery.
🚫 Not adjusting food intake based on menstrual cycle phase.
Remember: Proper fuelling isn’t about eating less—it’s about eating right.
How Pretty Strong Coaching Can Help
Understanding BMR and TDEE is just the beginning. The real magic happens when you apply these numbers to your training, nutrition, and lifestyle in a way that’s realistic and sustainable.
At Pretty Strong Coaching, we help female endurance athletes:
✔️ Fuel for performance, not just weight loss.
✔️ Avoid under-fuelling, hormonal imbalances, and low energy availability.
✔️ Create a personalised plan that works with their lifestyle.
✔️ Build strength, endurance, and confidence through structured coaching.
Want to optimise your training and nutrition? Let’s chat.
Book a Free Consultation to start training and fuelling smarter today.
Final Thoughts
BMR and TDEE aren’t just random numbers—they’re powerful tools that can help you train harder, recover faster, and perform better as a female endurance athlete.
The key is understanding your body’s needs and fuelling accordingly. Whether your goal is performance, fat loss, or muscle building, getting your energy balance right is crucial.
✅ Use our trusted BMR & TDEE calculator to find your numbers.
✅ Apply what you’ve learned to fuel properly for your training load.
✅ Get expert support with a Pretty Strong Coaching plan tailored to your goals.
Train smart, fuel right, and go crush your goals.
Not Sure How to Fuel for Performance? Let’s Get You Sorted!
At Pretty Strong Coaching, I help women train smarter, fuel better, and achieve endurance goals without burnout. Whether you're training for a race or simply want to feel stronger in your workouts, I’ll help you build a nutrition and training strategy that fits your life.
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