Reach your endurance performance and nutrition goals with the Endurance Macro Calculator

Tired of wondering how much you should be eating to fuel your body, or lose fat?

Do you want to know exactly how much you need to be eating based on your current levels of training? Our endurance calculator will provide you with the exact nutrition that you need to hit whatever your goals are. Whether you’re looking to build muscle, lose body fat, or race faster, you can find out with our FREE calculator. 


To calculate your daily caloric and macronutrient needs, simply fill out the information in the calculator. After you determine your specific needs, take advantage of our free guide below to take out the confusion on how to fuel.

The calculator has been created using the Mifflin-St Jeor Equation and activity level calculations. While the calculator uses a highly accurate exercise physiology formula, it is still just a calculator and is an estimate of your current needs.

Endurance Calorie and Macronutrient Calculator

To have your results calculated, please enter your first name and email address and you will receive your results immediately on the next screen as well as in your inbox.

A little info on how the calculator works:


Macronutrient percentages are determined based on training goals, fat loss goals, the level of training you’re currently doing and other factors like hormone levels. Here are some examples of how macronutrients are adjusted:


The harder and longer you’re training, the higher the level of carbohydrates. Those that are looking to lose body fat will have a greater emphasis on protein. Female athletes that are peri-post menopausal use macro percentages that exercise physiologist Dr. Stacy Sims recommends. Mainly 40% carbohydrates, 30% fat, 30% protein. If you are a peri-post menopausal athlete, you can bypass those recommended percentages and just use your age and activity level. This will produce macronutrient percentages based on your activity level vs pre-set for hormones. *This calculator is not endorsed by Dr. Sims, it just uses her recommendations.*

FREE quick-start fueling guide

Once you’ve used the calculator, grab this free guide to be given the exact way to fuel your training.


Train harder, go faster and recover quicker with this fueling guide for endurance athletes.

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