protein
0g
spread across the day, not one hit
punch in your weight and today's run. real numbers in about 30 seconds. most runners find out they've been eating too little, carbs especially.
add these and the calories come from your actual bmr instead of a rough estimate. leave them blank and we'll estimate from your macros.
numbers like these only matter if the running behind them is right.
my plans cover every distance, from your first 5K to the marathon. take one as a PDF, on your watch, or with my voice feedback.
see the plans →starting points built on population averages for healthy runners, not medical or clinical advice. targets are a place to begin, then adjust to how you actually feel, train and recover. if you have a health condition or an eating disorder history, work with a dietitian before changing your intake.