Energy Availability & RED‑S Kit
for Coaches & Serious Lifters
Use Tony’s EA framework and calculator to structure fat‑loss phases without quietly drifting into RED‑S.
In this free kit you’ll get:
A clear breakdown of energy deficit vs low energy availability vs RED‑S
EA ranges for maintenance, fat loss, and higher‑risk zones in kcal/kg fat‑free mass
A simple 5 days down / 1–2 days at balance weekly structure you can plug into your current programming
A Google Sheets Energy Availability Calculator to see exactly where you (or your clients) really sit
Enter your best email and I’ll send you the PDF kit + the calculator.
You’ll also get follow‑up emails on how I apply this in real programming. No spam, ever.
This is for you if…
Coaches / PTs / Practitioners
You design fat‑loss phases for clients
You’ve heard of RED‑S or low energy availability but aren’t confident applying it
You don’t want to accidentally push someone into a chronic “10–15 kcal/kg FFM” hole for weeks
Serious lifters & athletes
You program your own training and nutrition
You’ve been in deficits that felt harder and harder the longer they went
You want to get leaner without trashing hormones, performance, or long‑term health
What’s inside the EA & RED‑S Kit
1. 15-page PDF guide
Definitions: energy deficit vs low energy availability vs RED‑S
EA ranges in kcal/kg fat‑free mass
Why the body starts adapting within ~5 days of marked low EA
A practical 5‑on / 1–2‑off fat‑loss structure (5 days in the fat‑loss range, 1–2 days at balance)
2. Energy Availability Calculator (Google Sheets)
PLAN tab: set EA‑based intake targets for new fat‑loss or maintenance phases
CHECK tab: audit where you / a client are actually sitting right now
Color‑coded zones for “fat‑loss range” vs “aggressive” vs “higher RED‑S risk”
3. Quick‑start instructions
How to estimate fat‑free mass (FFM)
How to estimate training expenditure (kcal)
How to use EA to stop guessing if your deficit is “reasonable” or reckless
Continuous deficit is not a neutral strategy
The standard fitness approach is simple: create a calorie deficit and hold it until goal weight.
The low energy availability and RED‑S research Tony covers on the Stronger With Time podcast shows that:
The body starts adapting within about 5 days of marked low EA
Reproductive hormones, bone turnover and immune markers shift first
Metabolic rate and performance follow
This kit gives you a way to see:
When you’re in a productive fat‑loss range (20–25 kcal/kg FFM)
When you’re dipping below 15 kcal/kg FFM for too long
How to structure weeks so fat loss continues without quietly pushing you toward RED‑S
And if you want to go beyond the framework…
The EA & RED‑S Kit gives you the framework, ranges, weekly structure and calculator.
In Fat Loss Fundamentals, I connect this to:
Strength training for high‑quality fat loss
Aerobic and interval training for fat loss
Metabolic adaptation, intermittent dieting, and advanced restriction strategies
Monitoring training load, recovery and sleep so progress is sustainable
After you’ve gone through the kit, I’ll send more details about the course so you can decide if you want the full system.
Common questions
I’m not a coach. Can I still use this?
Yes. If you train yourself and care about getting leaner without breaking your body, treat yourself as “the client.” Use your own fat‑free mass and training calories. The physics and physiology don’t care whether you have PT on your business card.
Does this tell me exactly what to eat and how to train?
The kit and calculator give you the framework and numbers – where your deficit sits, where RED‑S risk increases, and how to structure your weeks. Detailed strength, cardio and interval programming, plus deeper work on metabolic adaptation and intermittent dieting, live in Fat Loss Fundamentals, which you’ll hear about after.
Is this medical advice?
No. This is educational material. If you suspect RED‑S or any serious health issue, you should work with a qualified sports physician or sports dietitian.
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