The basic function of this calculator is pretty simple. Based on your height, gender and body fat, researchers have developed a formula to determine what your “ideal running weight is“.

What does “Ideal Running Weight” Mean?

Your ideal running weight would be the perfect balance between having enough muscle to generate powerful running strides, having enough energy for you to fuel your workouts and recover, and having reduced amounts of excess weight to make you more efficient.

This calculator helps determine your ideal weight and how much over this ideal you are.

Then, based on your race distance, how much faster you’ll run if you’re able to get closer to your ideal weight.

This is because, based on research, we know that as race distance increases, the BMI required for optimal performance decreases.

Now, like any calculator or formula, each individual is different. As such, this will work better for some than others.

So, don’t take it as gospel, but rather a guide for how much you might improve if you get down to your ideal weight.

Notes

*For body fat percentage, you will likely have to estimate here. Here are some resources…

1. Just looking visually (least accurate)
2. Using a tape measure
3. List of more accurate methods

* If you received an error saying “It’s unlikely that losing weight will result in significant performance improvements …” or a message that says “This target goal weight is below your ideal race weight….” then you’ll want to read this article.

Now that you know your Ideal Running Weight, what’s the next step?

How do you actually go about losing the weight? When should you start to lose weight so your racing and training don’t suffer?

The answers to these questions aren’t simple.

That’s why we created an entire Nutrition for Runners Course that walks you through the entire process.

This Nutrition for Runners course combines simple, specific weekly instructions to easily transform your diet with extensive course material to help you lose weight, fuel for the marathon, determine your needs, energize your runs, and plan your meals.

Specific to losing weight, you’ll get

• Comprehensive, science-backed that answers every running nutrition question you have
• Pre-run and post-run fueling needs (with exact foods to eat)
• Simple and easy meal planning tool
• 30-day weight loss challenge course used by thousands of runners to lose weight
• Interviews with elite athletes and researchers to find your optimal diet
• And much, much more.