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Assess your risk of Relative Energy Deficiency in Sport (RED-S), including the Female Athlete Triad. Evaluate energy availability, menstrual function, bone health, and performance indicators.
Average daily food intake
Calories burned during training
Energy Availability
0.0 kcal/kg FFM/day
Target: >45 kcal/kg FFM/day for optimal health
Note: Hormonal birth control may mask menstrual dysfunction. Irregular or absent periods in athletes may indicate low energy availability.
Include stress fractures and stress reactions
Check any symptoms you have experienced recently:
Relative Energy Deficiency in Sport (RED-S) is a syndrome of impaired physiological functioning caused by relative energy deficiency. It occurs when an athlete's energy intake is insufficient to support the energy expenditure required for daily living, growth, and athletic training.
RED-S represents an evolution of the Female Athlete Triad concept (low energy availability, menstrual dysfunction, and low bone density), recognizing that energy deficiency affects multiple body systems in both male and female athletes beyond just the classic triad components.
Important: This calculator is a screening tool and does not replace comprehensive medical evaluation. Athletes with suspected RED-S should be evaluated by healthcare providers experienced in sports medicine.
Energy availability (EA) is the amount of dietary energy remaining for physiological functions after accounting for exercise energy expenditure. It's calculated as: EA = (Energy Intake - Exercise Energy Expenditure) / Fat-Free Mass. Optimal EA is >45 kcal/kg FFM/day. Below 30 kcal/kg FFM/day is considered critically low and impairs physiological function.
No. While the original Female Athlete Triad focused on women, RED-S affects both male and female athletes. Males with RED-S may experience decreased testosterone, reduced libido, decreased bone density, and impaired performance. However, RED-S may be harder to recognize in males as they don't have menstrual cycles as an obvious warning sign.
Athletes in aesthetic sports (gymnastics, dance, figure skating), endurance sports (distance running, cycling, swimming), and weight-class sports (wrestling, rowing, boxing) are at higher risk. However, RED-S can occur in any sport where energy intake doesn't match energy demands, including team sports and recreational athletics.
Training modifications are typically necessary depending on RED-S severity. Severe cases may require temporary cessation of training. Moderate cases often require reduced training volume with gradual return to full training as energy availability improves. The focus should be on increasing energy intake rather than reducing activity when possible, though both adjustments are often needed.
Recovery time varies widely depending on severity and duration of energy deficiency. Short-term functional disturbances may improve within weeks to months of restored energy balance. Menstrual function may take 3-12 months to normalize. Bone density improvements occur more slowly, often requiring 1-2+ years. Some effects, particularly severe bone density loss, may not fully reverse.
Focus on adequate total caloric intake to match training demands, with emphasis on nutrient-dense foods including adequate carbohydrates for fuel, protein for recovery and muscle maintenance (1.2-2.0 g/kg), healthy fats, and micronutrients particularly calcium and vitamin D for bone health. Work with a sports dietitian to develop an individualized nutrition plan that supports your training.
No. While common in some athletic populations, amenorrhea (absent periods) is NOT normal or healthy. It typically indicates low energy availability and is associated with decreased bone density, increased fracture risk, and other health consequences. Female athletes should have regular menstrual cycles. Loss of menstrual function warrants medical evaluation and intervention.
Yes. Prolonged RED-S can have lasting health consequences including irreversible bone density loss (increasing osteoporosis risk), cardiovascular complications, metabolic disturbances, reproductive dysfunction, and psychological impacts. Early recognition and treatment are crucial to prevent long-term consequences. The health impacts can persist even after athletic career ends.
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