Training and Rest Days Need Different Fuel
The Foody U Calculator shows you exactly how much to eat — with tailored calories, macros, and meal plans for every day.
Training vs Rest Day: Why Your Body Needs Different Fuel
When it comes to fitness and nutrition, one of the most overlooked truths is this: your body doesn’t burn the same amount of energy every day. Training days and rest days have completely different demands, and fueling your body.
Westerterp (2017), in European Journal of Clinical Nutrition, analysed data showing that activity-induced energy expenditure (AEE) can vary by more than 500–800 kcal/day between training and rest days in active adults. He noted that while basal metabolic rate (BMR) remains relatively stable, AEE accounts for up to 30–50% of total daily energy expenditure — the most variable component. The study also highlighted compensatory mechanisms such as reduced spontaneous movement or improved efficiency after heavy training, which can offset part of the calorie burn. This demonstrates that static daily calorie targets fail to reflect real-world fluctuations.
That’s where the Foody U Calculator comes in.
Instead of giving you one static number for your daily calories, it adapts your plan based on your training, your work, your lifestyle, and your goals — just like a real sports nutritionist would.
Why Training and Rest Days Shouldn’t Look the Same
On a training day, your muscles demand more energy and nutrients to fuel performance and speed up recovery. Carbs are especially important for powering workouts, while protein supports repair and growth.
On a rest day, your calorie needs are lower, but that doesn’t mean nutrition is less important. The focus shifts towards recovery, maintaining lean muscle, and supporting your body’s natural processes.
Most apps miss this distinction. They give you one “calories per day” target and expect it to work for every situation. Foody U fixes this.
Energy Distribution
Breakfast
530
kcal
Protein
33g
Morning Snack
230
kcal
Protein
12g
Lunch
230
kcal
Protein
12g
Evening Snack
230
kcal
Protein
12g
Dinner
230
kcal
Protein
12g
+300
Recipes Generated for You
Vitamin & Mineral Recommended Intake
Vitamin
230mg
Vitamin
230mg
Vitamin
230mg
Vitamin
230mg
Vitamin
230mg
Vitamin
230mg
Vitamin
230mg
Vitamin
230mg
Minerals
125mcg
Minerals
125mcg
Minerals
125mcg
Minerals
125mcg
Minerals
125mcg
Minerals
125mcg
More nutrient breakdown after sign up
Details
Basal Metabolic Rate – 1150kcal
Physical Activity Expenditure – 320kcal
Sport Energy Expenditure – 450kcal