Daily energy expenditure
CALCULATED
3,190
kcal / day
Adjusted target for goal, 3,190 kcal
BMR
1,649kcal
NEAT
495kcal
Training
756kcal
TEF
290kcal
Macros breakdown
ENDURANCE
3.2k
kcal
Carbs420 g
Protein112 g
Fat71 g
Higher carb ratio for endurance training.
Micronutrients
DAILY
18mg
Iron
3.5kmg
Sodium
1.2kmg
Calcium
450mg
Magnesium
4kmg
Potassium
2kIU
Vitamin D
Hydration planDAILY
3.4
L / day
Base
2.5L
Exercise
0.6L
Heat
0.3L
During training, drink 600 ml/hour, with 500 mg sodium per liter when above 1 hour.
Workout fuelingTIMING
PRE
2 to 3 hrs before
90 g carb
DUR
During (per hour)
45 g carb
POST
Within 60 min
70 g carb + 20 g protein
Pre workout carbs scale with session length. During workout intake matters above 75 min.
Race week strategyPLANNING
Enter race days in the input panel to see your taper carb load schedule.