+10% growth factor applied for adolescent development
Daily Calorie Target
2,505
calories per day
354g
Carbs
57% of calories
83g
Protein
13% of calories
84g
Fat
30% of calories
What this means: At 30 miles/week, you need 354g of carbs per day. That is about 8 servings of carb-rich foods (1 serving = 1 slice bread, half cup rice, 1 banana).
Pro tip: If your training increases by 10+ miles/week, recalculate. Every mile burns ~100 extra calories.
Based on Mifflin-St Jeor BMR + IOC/ACSM endurance athlete macro guidelines. Estimates only — individual needs vary.
Use this in practice
- Use the "What this means" section to explain grams in real food servings.
- If the athlete is still growing, keep "Still Growing" selected for the +10% growth factor.
- Recalculate when weekly mileage changes by 10+ miles so calorie and macro targets stay current.
Based on Mifflin-St Jeor BMR equation, IOC/ACSM endurance athlete macro guidelines, and IOC 2023 Consensus.
calorie needs
Practical examples
Daily energy examples that keep the calculator grounded in real meals and batch-prep patterns.
School lunch that actually fuels practice
Portable carbs and protein that survive a real school schedule.
Athlete grocery cart
Useful for shopping and planning around a daily calorie target.
Busy athlete snack lineup
Locker-friendly snacks that prevent the long gap from lunch to practice.