Caloric Needs: How Many Calories Should Runners Consume Daily?

Whether you hit the trails every once in a while or are training for another marathon, understanding how to fuel your body for your runs is essential for feeling good, running strong, and staying healthy. Running burns a lot of energy, but how many calories do you really need to fuel your runs, recover properly, and support your long-term goals? And, what is the best source of those calories? 

I imagine you guys already know this, but calories are simply a measure of energy. Just like a car needs gas to run, your body needs calories to move, think, repair, and, well…run. When you go for a light jog, run some sprints, or do a tough trail run, you're burning through your body's energy stores. The more miles you rack up, the more fuel you need to perform and recover.

If you are a runner, I am sure you have experienced how both undereating and overeating can impact your performance. I know pretty quickly into a run when I have not taken good care of my body by eating enough nutritious food and managing my sleep! For all of us, under-fueling can lead to fatigue, poor sleep, slower recovery, and even injuries. The other side of that coin, overeating, can also cause performance problems and comfort issues during runs. I don’t know any runners who haven’t learned this the hard way - through a “stitch” in their side!

So, obviously, finding the right balance by fueling your body enough, but not too much, is key to making the most of each run. But that can be difficult. As a health coach, I often get asked how many calories someone should consume in a day. Is 1200 calories enough? Is 2000 calories too much? What if I’m running 20 miles per week? 

How Many Calories Do Runners Need?

All of those are good questions, but like most things when it comes to our bodies, there is no right answer for everyone. While the average calories burned per mile is usually between 100 and 120, this varies depending on the speed at which you run, the terrain (flat vs hills), and your fitness level. To complicate things a bit more, where that burned energy comes from varies with the intensity of the run. Our bodies can use blood glucose (the “energy” that is in our bloodstream from the food we have eaten), stored glycogen in our muscles and liver that gets converted to glucose, and the energy stored in our fat cells. 

Additionally, every body is different with different needs, and when it comes to energy expenditure on a run, caloric needs vary depending on age, gender, weight, body composition, running experience, fitness level, and your goals for running. When calculating your calories, please recognize that your body is individual and find an online calculator to figure out your basal metabolic rate (BMR), which is the number of calories your body needs just to function at rest. Once you have that, you can then add additional calories depending on the exercise you do that day. 

Nutrition for Endurance Athletes

I’ve said this in many previous blogs, but it bears repeating here: not all calories are the same. To fuel our bodies optimally, we need to find a good balance between lean proteins, good fats, and complex carbohydrates. But, for serious runners, you are going to need to focus on complex carbohydrates (whole grains, fruits, veggies, beans), which are the best source of quick fuel for every cell in your body. And you will be burning through a lot of fuel on those long runs! Additionally, you are going to want to make sure you have enough lean protein throughout your days, which is what your body uses to repair and recover after those long runs. For protein sources, think about lean meats and fish, eggs, Greek yogurt, beans, nuts, seeds, cottage cheese or quinoa. And, lastly, you want to make sure you are consuming enough good fat. This essential macronutrient supports hormone function, keeps you full, and helps with vitamin absorption. Healthy fats include avocados, nuts, seeds, olive oil, and fatty fish. So, if you are a serious runner, aim to eat:

• 40 to 60 percent of calories from carbs

• 20 to 25 percent of calories from protein

• 20 to 30 percent of calories from healthy sources of fat

Endurance Athlete Diet

Now, if you are an endurance athlete, I am super impressed! And, there are some specific nutritional requirements for you. If you're regularly logging long miles (think marathon training, trail ultras, or multi-hour runs), your nutritional needs go beyond the basics. Endurance athletes burn a significant amount of calories, often requiring 3,000 to 5,000 calories per day, especially during peak training weeks. In addition to a strong foundation of carbs, protein, and healthy fats, you'll need to be intentional about fueling your body during the training and during your recovery. That means eating small, easily digestible snacks (like gels, chews, bananas, or drinks) during runs longer than 60–90 minutes to prevent energy crashes. Post-run, focus on consuming quick carbs and high-quality protein within an hour to jumpstart recovery. Hydration and electrolytes are also crucial, especially in hot or humid conditions. And definitely don’t wait until you're depleted, plan ahead and fuel often to keep your body running efficiently over the long haul.

What Percentage of an Athlete's Daily Calories Should Come From Protein?

While you do not need to obsess over every bite of food, it is important to pay attention to the timing of your eating. Simply shifting the time you eat can make a big difference in both performance and recovery.

For example, 30-90 minutes before a run, go for something light and carb-based. Some examples are:

• Banana with peanut butter
  
  

• Whole-grain toast with honey
  
  

• Oatmeal with berries
  
  

• Small smoothie
  
  

Avoid eating too much or anything high in fat, fiber, or protein right before a run because it might cause stomach issues.

The 30-60 minutes after a run are the best opportunity to replenish the glycogen stores you depleted and repair muscle.

For this meal, think of carbs and protein. Great options are:

• Chocolate milk
  
  

• Turkey sandwich
  
  

• Eggs and toast
  
  

• Smoothie with fruit and protein
  
  

• Rice bowl with veggies and lean meat
  
  

And, please don’t neglect your hydration! Especially if you have run long distances, are running in the heat, or happen to be someone who sweats a lot, you must replenish the lost fluids and electrolytes!

How Many Calories Do Athletes Eat

Whenever I talk with clients about calories, I always caution them about getting too caught up with counting calories.  If you’re training for a big race, trying to lose weight, or feeling low energy, tracking calories for a week or two can be helpful to gather information and spot any patterns that might be helpful. But for many runners, obsessing over every calorie can lead to increased stress or disordered eating.

Instead, learn to focus on how you feel. Are you recovering well between runs? Do you have steady energy throughout the day? How are you sleeping? Do you look forward to your workouts, or dread them? The answers to these questions can help inform you about how well you are fueling for your workouts. 

We all know that running takes a lot out of us, but it can also give a lot back. To make the most of your miles, give your body the fuel it needs to perform, recover, and grow stronger. Remember that calories are simply an energy source. Prioritize quality carbs, steady protein throughout the day, and a mix of healthy fats. Don’t skip meals. And most importantly, listen to your body.

You’re not just feeding a runner. You’re feeding a human who wants to live well, feel strong, and maybe push toward their goals!