Endurance Calorie and Macronutrient Calculator

& Other Resources

Endurance Calorie and Macronutrient Calculator

To calculate your daily caloric and macronutrient needs, simply fill out the information in the calculator. 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.*

How to maximize your nutrition and training with your new calories and macros:

Now that you have your numbers, how do you maximize your nutrition and training with them? Learn exactly how to fuel your training according to your needs and training season, plus create up to 62 endurance fueling recipes with our program: The Endurance Plate. Or for further help, join our free Facebook group.

Complimentary Nutrition & Training Resources

3 Day Nutrition and Mindset Course

3 Day Meal Plan and Mindset Reset for Endurance Athletes

Reset your body, energy and mind so that you can fuel your training goals and feel confident in your nutrition.

50+ Best Protein Sources for Athletes

50+ Best Protein Sources for Athletes

The exact list needed to refuel and rebuild your muscles. Including the top choices for both omnivore & plant based athletes.


30 Top Snacks and Meals to Power Up your Training

Dial in your pre and post training nutrition with foods designed to power up your training and maximize recovery.

Want to Accelerate Your Results?

The Endurance Plate for Athletes

The Endurance Plate

Learn the step-by-step program to fuel and adjust your macronutrients and calories based on your training and goals. Includes over 60 delicious and easy to prepare recipes. 


Would you like a Custom Meal Plan?

Sometimes it can be nice to have someone provide a done for you meal plan. While as a nutritionist I encourage athletes to learn how and why they fuel a certain way, it can also be nice to follow a plan. 

Your custom meal plan is created specifically for you and your endurance training needs. 

Meal plans include:

  • 3 meals per day
  • 1-3 snacks per day, depending on your goals
  • Detailed nutrition information
  • A complete grocery list

Two Options:

  • $49 (1 week)
  • $159 (4 week)

* meal plans are not meant for those that require medical nutrition therapy that should be under the care and consultation of a physician or dietitian. 

Looking for access to all of our resources, courses and monthly meal plans? Join our membership to receive access to everything.


Thank you for subscribing. Please check your email for your downloads.