Runner's Macro Calculator
Find your daily carbohydrate, protein and fat targets based on your body weight, training volume, and goals. Tailored for runners.
Fuel your training properly
Hitting your macro targets is easier with quality sports nutrition designed for endurance athletes.
SiS Energy Gels
Convenient carbohydrate source for during and after training. Helps you hit daily carb targets.
View on AmazonMaurten Gel
Premium race nutrition with hydrogel technology. Easy on the stomach at high intensities.
View on AmazonPrecision Hydration
Electrolyte tablets for proper hydration alongside your macro plan.
View on AmazonHow the Runner's Macro Calculator works
Macronutrient targets for runners are based on training volume and goals, following ACSM and ISSN guidelines. Carbohydrate needs scale with training intensity - endurance athletes need significantly more than sedentary individuals. Protein follows ISSN endurance athlete guidelines (1.4–2.0 g/kg). Fat makes up the remainder of total calorie intake after protein and carbohydrate are set.
Frequently asked questions
How many carbohydrates do runners need?
Carbohydrate requirements scale with training volume. Light training (30–40 km/week) requires approximately 5–6 g/kg/day. Heavy training (80+ km/week) may require 8–10 g/kg/day. Race week carbohydrate loading for marathon runners typically involves 8–12 g/kg/day for 2–3 days.
Is fat important for runners?
Yes. Fat is the primary fuel for easy, aerobic running. Low-fat diets impair fat metabolism and hormone production. Most sports nutrition guidelines suggest runners consume at least 1.0 g/kg/day of fat.
What are macros?
Macros (macronutrients) are the three major nutrients that provide calories: carbohydrates (4 kcal/g), protein (4 kcal/g), and fat (9 kcal/g). Tracking macros gives you more precise nutritional control than tracking calories alone.