How much protein do runners need?
Running breaks down muscle protein, and your body needs dietary protein to repair it and to build the enzymes, tendons and red blood cells that endurance training depends on. The 2016 joint position statement from the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada recommends 1.2–2.0 g of protein per kg of body weight per day for athletes — well above the roughly 0.8 g/kg guideline for the general population.
| Body weight | 1.2 g/kg | 1.4 g/kg | 1.6 g/kg | 1.8 g/kg | 2.0 g/kg |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 60 g | 70 g | 80 g | 90 g | 100 g |
| 55 kg (121 lb) | 66 g | 77 g | 88 g | 99 g | 110 g |
| 60 kg (132 lb) | 72 g | 84 g | 96 g | 108 g | 120 g |
| 65 kg (143 lb) | 78 g | 91 g | 104 g | 117 g | 130 g |
| 70 kg (154 lb) | 84 g | 98 g | 112 g | 126 g | 140 g |
| 75 kg (165 lb) | 90 g | 105 g | 120 g | 135 g | 150 g |
| 80 kg (176 lb) | 96 g | 112 g | 128 g | 144 g | 160 g |
| 85 kg (187 lb) | 102 g | 119 g | 136 g | 153 g | 170 g |
| 90 kg (198 lb) | 108 g | 126 g | 144 g | 162 g | 180 g |
| 100 kg (220 lb) | 120 g | 140 g | 160 g | 180 g | 200 g |
Where you sit in the range depends on your goals: around 1.4–1.6 g/kg suits most endurance runners, while the upper end (1.8–2.0 g/kg) helps during very heavy training, when combining running with strength work, or when eating in a calorie deficit to lose fat while preserving muscle.
Spreading protein through the day
Research on muscle protein synthesis suggests spreading intake across the day works better than one large serving. A practical target is about 0.3 g/kg per meal (roughly 20–30 g for most adults) across four meals or snacks, including one within a couple of hours after hard sessions.
How many carbohydrates do runners need?
Carbohydrate is the main fuel for hard running, and needs rise steeply with training load:
| Training load | Carbohydrate | 70 kg runner |
|---|---|---|
| Light (low intensity or skill-based) | 3–5 g/kg/day | 210–350 g |
| Moderate (~1 hour a day) | 5–7 g/kg/day | 350–490 g |
| High (1–3 hours a day, moderate–high intensity) | 6–10 g/kg/day | 420–700 g |
| Very high (4–5+ hours a day) | 8–12 g/kg/day | 560–840 g |
Fat makes up the remainder of your energy needs, typically 20–35 % of calories. Very low-fat diets are not recommended for athletes.
How the calorie estimate works
- Resting energy is estimated with the Mifflin–St Jeor equation from your weight, height, age and sex.
- Daily life multiplies that by a lifestyle factor (1.2–1.5) for activity outside running.
- Running adds about 1 kcal per kg of body weight per km, spread over the week.
- Your goal applies a modest adjustment — a 15 % deficit for gradual fat loss or a 10 % surplus for muscle gain.
Under-fuelling is a real risk. Consistently eating too little for your training — known as low energy availability or RED-S — can harm bones, hormones, immunity and performance. If you are losing weight quickly, feel constantly tired, get frequent injuries or (for women) notice changes to your menstrual cycle, speak to a doctor or registered sports dietitian.
Planning a long race? Use the race fueling calculator for carbs during the event, and the running calories calculator for the energy cost of individual runs.
- Thomas DT, Erdman KA, Burke LM (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet 116(3):501–528.
- Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 14:20.
- Mifflin MD et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2):241–247.
Last reviewed: September 2026 · Health disclaimer