(inches)
(centimeters)
(pounds)
(kilograms)

Runner's Nutritional Calculator by Greg McMillan, M.S. and Jonas Holdeman

Date:

English Units        Metric Units

Age:

Sex:

Female
Male

% Body Fat Multiplier:

Height:

Weight:

Weekly Mileage:

Desired Dietary Ratio
(carbs/protein/fat)

Desired Fat Loss Per Week

Group Caloric Ratio Caloric Totals Gram Totals
Carbohydrate Calories You Burn Each Day
Protein Target Daily Caloric Intake to
Achieve Weight Loss Goal
Fat

The Runner's Nutritional Calculator is a tool to be used by runners, coaches and nutritionist for
maintaining a healthy diet for maximum performance. The Calculator is an estimate of the daily caloric needs using
the Harris-Benedict Equation, lean body mass and activity level and does not replace consultation with a nutritionist
or health professional regarding diet and exercise, especially for individuals who desire to lose weight.

© 2001-2006 Greg McMillan
No part of McMillanRunning.com may be reproduced in any form without written permission from McMillan Running Company, Inc.

www.mcmillanrunning.com