Why am I not losing weight despite running 30+ miles a week?

The most common reason is compensatory eating — high mileage drives hunger, and runners over-estimate burn. Track honestly for 14 days; the gap is usually real.

Should runners eat more carbs than the general population?

Yes during training blocks — typically 5–7 g/kg for moderate training, 7–10 g/kg for marathon build-ups. Use our macro calculator to set the ratios.

Can I lose fat while marathon training?

Yes, but cautiously — deficits >15% during peak build weeks often cause injury, fatigue, and suppressed immune function. Consider recomping through the base phase instead. See RED-S risk factors.

TDEE Calculator for Runners

Standard TDEE calculators use broad activity multipliers (1.2 to 1.9) that hide huge individual variation for endurance athletes. Runners can burn 500–1,500 additional calories per day depending purely on weekly mileage and pace, and the generic "very active" bucket dramatically under-counts high-mileage weeks. This calculator applies a validated running-economy formula (~1 kcal/kg per km, adjusted for grade and pace) on top of your non-training TDEE, so your maintenance calories match what you actually burn.

Written by Marcus Reed, CISSN· Certified Sports Nutritionist (ISSN)

Medically reviewed by Dr. Amara Johnson, MD

Last reviewed April 20, 2026

5 min read

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Key Facts: TDEE Calculator for Runners

✓Average cost: ~0.63 kcal per lb body weight per mile
✓A 160 lb runner burns ~100 kcal/mile across most paces
✓Hill/trail running adds 20–40% vs. flat road per mile
✓Under-fuelling high-mileage weeks risks RED-S + plateaued fat loss

Special Considerations for Distance runners

⚡Peri-workout carbs protect glycogen on 6+ mile sessions
⚡Protein stays at 1.6–1.8 g/kg even in endurance phases
⚡Electrolytes (sodium, potassium, magnesium) scale with sweat loss
⚡Iron deficiency is common in female runners — screen annually

TDEE Calculator for Runners: Frequently Asked Questions

Baseline TDEE + roughly 100 kcal per mile at typical body weights. A 150 lb runner at 30 miles/week adds ~3,000 weekly or ~430 daily on top of sedentary TDEE. Our full calculator suite gives you the exact number.

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Medical Disclaimer: This calculator provides estimates based on population-level research formulas. Individual results may vary. Consult a healthcare professional before starting any diet or exercise program. This tool is not a substitute for professional medical advice.