TDEE Calculator for Runners
Calculate the extra calories you burn running and optimize your running nutrition
How many calories does a runner burn?
Running is one of the highest caloric expenditure exercises: approximately 60-80 kcal per kilometer (0.9-1.1 kcal/kg/km). A 70 kg runner covering 40 km/week burns ~2,800-3,200 extra kcal in training alone. Runner nutrition should be periodized according to the training cycle. Carbohydrates are the primary fuel for running [³]. Iron loss through hemolysis is a real risk, especially in women.
How to calculate your TDEE as a runner
Select activity level based on weekly mileage: 'Moderate' for 20-40 km/week, 'Active' for 40-70 km/week, 'Very Active' for over 70 km/week. On long run or race weeks, add 300-600 extra kcal.
Estimated caloric expenditure by running distance
| Distance | Runner 60 kg | Runner 70 kg | Runner 80 kg |
|---|---|---|---|
| 5 km | ~300 kcal | ~350 kcal | ~400 kcal |
| 10 km | ~590 kcal | ~690 kcal | ~790 kcal |
| 21 km (half) | ~1,200 kcal | ~1,400 kcal | ~1,600 kcal |
| 42 km (marathon) | ~2,400 kcal | ~2,800 kcal | ~3,200 kcal |
FAQ
1What to eat before a long run?
Previous dinner: pasta, rice or potato (high carbs, low fiber and fat). Race day breakfast (2-3h before): toast with jam, banana, oats — 1-4 g/kg carbs. Avoid new foods or fiber-rich foods.
2When to take gels during a race?
In races longer than 75-90 minutes, take a gel every 30-45 min from minute 45 (30-60 g carbs/hour). Practice race nutrition in training.
3Does running cause muscle loss?
Very high volume running without enough protein can cause muscle loss. Aim for 1.4-1.7 g/kg/day protein. Strength training 1-2 times/week improves running economy.
4How to prevent injuries through nutrition?
Calcium (1,000-1,200 mg/day) and Vitamin D are critical for bone health and stress fracture prevention. Iron prevents runner's anemia. Omega-3s have anti-inflammatory evidence.
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