Runner’s Calorie Calculator

Finally, you can easily calculate how many calories you burn while running

This calorie calculator will help you analyze the amount of calories you burn each day so you can better target your nutrition needs.

At the most basic level, losing weight is about taking in or eating less calories than you burn each day. With this calculator, you’ll have a better understanding of just how many extra calories you can or should consume given your run distance each day.

The usefulness of this calculator lies in the third number, the “total calories burned for the day”.

This number is the total number of calories, running plus daily activities that you’ve burned. So, for you to maintain proper energy and recovery levels, you need to eat at least this many calories, if not more. Likewise, if you are looking to loose weight, you need eat less than this number of calories.

In addition, I’ve included the number for carbohydrates, proteins, and fats you should target for consumption. Typically, calculators display this number as a percentage, but providing a number in grams, which is how it will be displayed on any nutrition label.

RunnersConnect Bonus

Want to download this calculator? Simply enter your email and we’ll send you the excel version so you can access anytime!

Get My Calculator Now

Need help converting?

Runner’s Calorie Calculator

Lbs
Minutes
(no seconds)

Calories
Calories
Calories

"Typical" Recommended Runner's diet

Recommended Calorie intake 2060 Calories
294 grams of carbohydrate
41 grams of fat
129 grams of protein

Diet to Prevent or Recover From Overtraining

Recommended Calorie intake 2360 Calories
336 grams of carbohydrate
47 grams of fat
147 grams of protein

Recommendation for Losing Weight

Recommended Calorie intake 1660 Calories
237 grams of carbohydrate
33 grams of fat
104 grams of protein

Carbo-loading: 3-14 days before race

Recommended Calorie intake 2060 Calories
324 grams of carbohydrate
34 grams of fat
113 grams of protein

Carbo-loading: 0-3 days before race

Recommended Calorie intake 2060 Calories
335 grams of carbohydrate
34 grams of fat
103 grams of protein