The '26.2' Marathon Training Nutrition Calculator

How much protein, carbohydrate and fat do you need on a daily basis?

Marathon training takes a lot out of your body, especially as the weekly mileage starts to increase.

Getting the right nutrition is just as important as any other aspect of your training program. Because you are burning a lot of calories (for example a 10 mile run at a 9 minute per mile pace burns approximately 1,000 calories) - you need to replace this energy.


How much food do you need? Just enter your weight, training level and gender below, and click 'Calculate'  to determine your average nutrition requirements for your level of marathon training.



Select Your activity level:






  Your Daily Nutrition Requirements

              grams          ounces       Calories  

Protein               %

Carbs                 %

Fat                      %

                 Total Calories    

  • These figures are an approximate guide only - everyone's activity level and metabolism is different.

  • If you consume this amount of calories each day you should maintain your weight. If you are losing weight you should probably increase your food intake*.



Minimum Requirements to stay healthy

You need a minimum daily amount of each type of nutrient:

  • protein - 0.5 grams per lb body weight per day (e.g. 70 grams if you weigh 140 lbs)

  • carbs  - 150 or more grams per day

  • fat      -  30 grams per day


A typical dinner consisting of 6 ozs of lean steak, a baked potato and one cup of broccoli and 1/2 cup of fat free ice cream provides the following:

  • 60 grams of protein

  • 150 grams of carbohydrates

  • 18 grams of fat

  • 800 calories approximately


*Note: The nutritional information presented on this page is for general guidance only and is not intended to replace professional advice from a nutritionist or a physician. If you have any concerns about your training and/or nutrition you should consult a professional.


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