Runner Nutrition & Fueling Tools
Every free fueling, hydration, and recovery calculator in one place — built for distance runners and the coaches who guide them.
Training is only half the equation. What you eat, drink, and how you recover decides whether that training actually shows up on race day. These six tools take the guesswork out of fueling — from your daily calorie targets to your exact race-morning timeline. They’re free, they’re built on peer-reviewed sports science, and they’re refined from 25 years of coaching distance runners. Bookmark this page or share it with your whole team.
Runner Nutrition Calculator
Get personalized daily calorie and macro targets based on your body and weekly mileage — built on the Mifflin-St Jeor equation plus your real running load.
Open Tool →7-Day Meal Planner
Generate a custom 7-day meal plan with 21 no-repeat meals, a consolidated grocery list, an 84-recipe database, and a vegetarian mode.
Open Tool →Pre-Race Nutrition Timing
Build an hour-by-hour race-day fueling timeline — exactly what to eat, when to eat it, and what to avoid, from the night before to the start line.
Open Tool →Rehydration Calculator
Weigh in before and after a run to get your exact post-run fluid target, with electrolyte guidance for hot-weather training and racing.
Open Tool →Heat & Humidity Pace Adjuster
Enter temperature and humidity to get adjusted pace targets, so workouts and races are based on real effort instead of optimistic goal paces.
Open Tool →Sleep Debt Calculator
Calculate accumulated sleep debt over the past week and see its projected impact on recovery, performance, and injury risk.
Open Tool →