Nutrition
Fuel the work
Training only works if the fueling does. Start with your daily numbers below — then, if you want a nutrition plan built specifically for you and your race, that is exactly what I do for my athletes.
Fill in your numbers above to see your daily targets.
Get In TouchNutrition questions
Why do my numbers here differ from another calculator?
Every calculator makes assumptions. This one gives you a solid, honest starting point — but a plan built for you goes further. I build nutrition plans specific to the athlete, adjusted around your training load, to get you across the finish line strong and alert.
Should I eat differently on hard training days?
Yes. Easy days and long or threshold days ask different things of your body. The numbers here are a daily baseline; in coaching we periodize fueling the same way we periodize training, so the work is always supported.
Is this a replacement for a nutrition plan?
No — it is a starting point, not a prescription. If you have a medical condition or a history that needs professional oversight, talk to your doctor or a registered dietitian. For athletes I coach, we build the plan together and test it in training before race day.