⚡ Deficit applied on a hard training day. For best recovery and adaptation, consider setting deficit to 0 on your hardest sessions.
Today's eating target
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⚠ Deficit capped — eating target would be too low. Showing minimum safe level (~70% of base TDEE).
Body weight
Log today's weight
This week
Avg daily calories
—
Days on target
within 10% of eating target
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Training days
—
Meals
No meals logged yet
Add meal
Quick-add
or enter manually
Enter calories to save
Meal
Calories
Protein
Carbs
Fat
Daily goals
Base TDEE
Your daily energy needs excluding structured training. Workout calories are added on top automatically from Strava. Use the calculator below to get the right number.
Calculate from your stats
This covers non-exercise movement only. Training calories are added from Strava separately — do not factor them in here.
Weight loss deficit
250 kcal/day ≈ 1 kg fat/month — within safe range for endurance athletes. Set to 0 for maintenance.
Macro targets
Meal splits
How to distribute your eating target across main meals. Snacks draw from the daily remainder.
Percentages must sum to 100
Connections
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⚡ Velorific
Enter your passcode
Your personal code to access your data.
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Velorific
Track your food and training together. Your Strava workouts sync automatically — just log what you eat and Velorific adjusts your targets to match your training load.
Set your targets
Velorific needs your baseline calorie burn (excluding training) and a daily deficit target. Use the calculator to get the right number.
250 kcal/day ≈ ~1 kg fat/month — a safe rate for endurance athletes. Set to 0 for maintenance.
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Connect Strava
Velorific pulls your workouts automatically via Strava. Calories and effort score are imported after each activity — no manual entry needed.
How Velorific works
A plain-English guide to the calculations and the science behind them.
Base TDEE is your daily energy need covering everything except structured training — resting metabolism plus walking, work, and daily activity. It is calculated using the Mifflin–St Jeor equation and a non-exercise activity multiplier (NEAT).
Workout calories are pulled directly from Strava after each activity. Until Strava syncs, an estimate is shown based on your TrainingPeaks plan (if connected), then cleared automatically once the real figure arrives.
Safety floor is set at 70% of Base TDEE (minimum 1,400 kcal). This prevents the target dropping to a level that risks energy deficiency — consistent with RED-S prevention guidelines.
IOC Consensus Statement: Relative Energy Deficiency in Sport (RED-S) — Mountjoy et al., Br J Sports Med 2018.
Training tiers and deficit scaling
Velorific uses Strava's relative effort score to classify training load and scale your deficit accordingly. On hard days the deficit is reduced or eliminated so you have fuel to recover.
Tier
Effort score
Deficit scaled to
Rest
None
100%
Easy
< 30
100%
Moderate
30 – 59
100%
Hard
60 – 79
50%
Very hard
80 +
0% (maintenance)
This approach reflects carbohydrate periodisation — matching energy availability to training demands rather than applying a fixed daily cut.
Impey et al. "Fuel for the work required: a theoretical framework for carbohydrate periodisation." Front Physiol, 2018. Burke et al. "Carbohydrates for training and competition." J Sports Sci, 2011.
Protein target
The default protein target is 140 g/day (~2 g/kg for a 70 kg athlete). This sits within the range consistently shown to maximise muscle protein synthesis and support adaptation in endurance athletes, and is unchanged by training tier.
Morton et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength." Br J Sports Med, 2018. Kato et al. "Protein requirements are elevated in endurance athletes after exercise." Appl Physiol Nutr Metab, 2016.
Adaptive deficit
After you have logged at least 7 weight entries, Velorific runs a 28-day linear regression on your weight trend and compares actual fat loss rate against your target. If you are losing too slowly the deficit nudges up by 25–50 kcal; if too fast it nudges down. The adjustment is capped at ±100 kcal to avoid large swings.
This mirrors the "dynamic calorie adjustment" approach used in research on long-term weight management — small corrections based on observed response rather than fixed prescriptions.
Thomas et al. "A mathematical model of weight change with adaptation." Math Biosci Eng, 2009.
Carbohydrate target
Your carb budget is derived from what remains of your calorie target after accounting for protein and fat: (eat target − protein×4 − fat×9) ÷ 4. This means carbs naturally scale up on high-burn days and down on rest days — consistent with carbohydrate periodisation principles.
Jeukendrup, A. "Periodised nutrition for athletes." Sports Med, 2017.
Assumptions and limitations
• Strava relative effort is used as a proxy for training load. It is HR-based and does not equal TSS — tier thresholds (30 / 60 / 80) were calibrated against real ride data from this user but may need adjustment for others.
• All calorie and macro figures are estimates. Individual metabolic variation means actual needs can differ by 10–20% from calculated values.
• Velorific is a personal tracking tool, not a medical device. It does not provide clinical nutrition advice. If you have health concerns, consult a registered sports dietitian.
