Triathlon Training Nutrition Calculator

How much protein, carbohydrate and fat do you need on a daily basis?

Just enter your weight, training level and gender below, and click 'Calculate'  to determine your average nutrition requirements for your level of marathon training.



Select Your activity level:






Your Daily Nutrition Requirements

              grams          ounces       Calories  

Protein               %

Carbs                 %

Fat                      %

                 Total Calories    

  • These figures are an approximate guide only - everyone's activity level and metabolism is different.

  • If you consume this amount of calories each day you should maintain your weight. If you are losing weight you should probably increase your food intake*.

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Minimum Requirements to stay healthy

You need a minimum daily amount of each type of nutrient:

  • protein - 0.5 grams per lb body weight per day (e.g. 70 grams if you weigh 140 lbs)

  • carbs  - 150 or more grams per day

  • fat      -  30 grams per day


A typical dinner consisting of 6 ozs of lean steak, a baked potato and one cup of broccoli and 1/2 cup of fat free ice cream provides the following:

  • 60 grams of protein

  • 150 grams of carbohydrates

  • 18 grams of fat

  • 800 calories approximately


*Note: The nutritional information presented on this page is for general guidance only and is not intended to replace professional advice from a nutritionist or a physician. If you have any concerns about your training and/or nutrition you should consult a professional.