Health & Body
Daily Runner Nutrition Planner
Weight, training phase, session, and goal for daily macro targets with 4-meal plan.
Nutrition plans are general estimates based on sports nutrition guidelines. Individual needs vary. Consult a registered dietitian for personalised advice.
Daily runner nutrition
Hit targets alongside whole foods.
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How the Daily Runner Nutrition Planner works
Calculates macros by body weight, phase, intensity, and goal. Carbs 3-5 g/kg (rest) to 7-10 g/kg (long run). Foods from database for 4 meals.
Frequently asked questions
Calories per day?
70 kg moderate: 2,500-3,000 kcal training days.
Rest days?
Reduce carbs 3-5 g/kg, protein 1.4-1.6 g/kg.
Weight loss?
Select Weight loss for moderate deficit with fuel.