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Macronutrients
Protein
112 g
448 kcal
Fat
78 g
702 kcal
Carbs
363 g
1450 kcal
How to use it
Enter your weight, daily calorie target (TDEE — grab it from the calorie calculator if unsure) and goal. Get daily protein/fat/carb grams. Protein here is set above generic guidelines — runners need more for muscle recovery after training load.
Formula and source
Protein = weight × 1.4–1.8 g/kg (by goal)
Fat = 27% of TDEE / 9
Carbs = remaining calories / 4
ISSN Position Stand: Nutrient Timing (Kerksick et al., 2017) — protein range for endurance and strength athletes is 1.4–2.0 g/kg
Worked example
70 kg, TDEE 2600 kcal, endurance goal → protein ≈ 112g, fat ≈ 78g, carbs ≈ 305g.
Limitations
- The fat share (27%) is a fixed simplification; in practice 20–35% works fine without hurting performance.
- It doesn't cover meal timing around workouts — carb timing before/during/after training is a separate topic.