Daily energy expenditure
3,277
kcal / day
Adjusted target for goal, 3,277 kcal
BMR 50%
NEAT 15%
TRAIN 26%
TEF 9%
BMR
1,649kcal
NEAT
495kcal
Training
836kcal
TEF
298kcal
Macros breakdown
3.3k
kcal
Carbs420 g
Protein112 g
Fat128 g
endurance training load. Adjust within ±10g daily based on hunger and energy.
Micronutrients
12mg
Iron
4.0kmg
Sodium
1.0kmg
Calcium
600mg
Magnesium
3.9kmg
Potassium
2.0kIU
Vitamin D
Hydration plan
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 fueling
PRE2 to 3 hrs before70 g carb
DURDuring (per hour)60 g carb
POSTWithin 60 min70 g carb + 21 g protein
Pre workout carbs scale with session length. During workout intake matters above 75 min.
Race week strategy
Enter race days in the input panel to see your taper carb load schedule.