Macro Calculator

Macro Calculator for Endurance Athletes

Endurance athletes have distinct macronutrient needs compared to strength athletes. Higher carbohydrate intake fuels glycolytic performance, while moderate protein supports recovery. Getting the balance right directly affects training quality and race performance.

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Use our macro calculator with these considerations in mind.

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Key Considerations

Endurance athletes need 5-10g carbs/kg/day depending on training volume
Protein needs are moderate: 1.2-1.8g/kg/day for recovery and muscle maintenance
Fat intake of 20-30% of calories supports hormone production and long-duration fuel
Carbohydrate periodisation (matching carbs to training demands) can optimise both performance and body composition
Race-day nutrition requires practised fuelling strategies — never try new foods on race day

Specific Adjustments

High-Volume Training

On heavy training days (90+ minutes), aim for 7-10g carbs/kg. This ensures glycogen stores are replenished for the next session.

Rest Days

Reduce carbs to 3-5g/kg and maintain protein. This supports recovery without excess calorie intake.

Tips for Best Results

1Eat carbohydrates before, during (if over 60 minutes), and after training sessions

2For runs/rides over 90 minutes, consume 30-60g carbs per hour during exercise

3Protein timing matters less than daily total — but a post-training meal within 2 hours supports recovery

4Do not fear fat — it provides essential fatty acids and supports endurance performance at lower intensities

5Practice race-day nutrition during training to identify what works for your stomach

Frequently Asked Questions

How many carbs do endurance athletes need?

It depends on training volume. Light training days: 3-5g/kg. Moderate training: 5-7g/kg. Heavy training or pre-race: 7-10g/kg. For an 70kg runner, that ranges from 210g to 700g of carbs per day.

Should endurance athletes eat low-carb?

For most endurance athletes, no. Carbohydrates are the primary fuel for exercise above moderate intensity. Low-carb approaches may suit ultra-endurance at low intensity but impair performance for most races.

How much protein do runners need?

Runners benefit from 1.2-1.8g/kg/day. This is lower than for strength athletes because the primary fuel demand is carbohydrate. However, protein is essential for muscle repair and adaptation.