Nutritional Calculator for Runners and Sports Performance

How to Use the Nutritional Calculator

Welcome to the Nutritional Calculator! This tool is designed to help you understand your daily nutritional needs based on factors like your sex, weight, activity level, and dietary goals. Follow these simple steps to use the calculator effectively:


Step 1: Select Your Sex

Begin by selecting your sex assigned at birth from the dropdown menu. Choose either “Male” or “Female”. This isn’t used to determine how you identify but does affect the physiological results of the assessment.

Step 2: Enter Your Weight

Next, enter your weight in kilograms (kg) into the designated input field. Your weight is an important factor in determining your daily nutritional requirements.


Step 3: Adjust Your Daily Activity Factor (DAF)

The Daily Activity Factor (DAF) represents your activity level throughout the day. Use the slider to adjust the DAF value according to your daily routine:

  • Sedentary (1.15): If you have a desk job and engage in little to no physical activity.
  • Lightly Active (1.2): If you engage in light physical activity or have a moderately active lifestyle.
  • Active (1.4): If you exercise regularly or have an active job.
  • Very Active (1.6): If you have a highly active lifestyle or engage in intense workouts.
  • Extremely Active (1.8): If you’re involved in vigorous physical activities or sports.
  • Extremely Active for 12+ Hours per Day (2.0): If you have an exceptionally active lifestyle or perform strenuous activities for extended periods.

Step 4: Select Your Day Type

Choose your day type from the dropdown menu. You have two options:

  • Normal Day / Weight-loss: Select this option for regular days when you’re not engaged in intense training.
  • Training Day: Choose this option if you’re planning to engage in a workout or training session on the selected day.

Step 5: Enter Your Exercise Expenditure (if applicable)

If you selected “Training Day” in the previous step, enter the estimated calories you’ll burn during your exercise or training session into the provided input field. Always be more conservative. Smartwatches and exercise machines always over-estimate the number of calories you’ve burnt.


Step 6: Adjust Multipliers for Protein, Fat, and Carbohydrates

Use the input fields and dropdown menus to adjust the multipliers for protein, fat, and carbohydrates based on your specific dietary requirements and goals. The options provided in the dropdown menus offer different multipliers tailored to various lifestyles and fitness objectives. Your coach will be able to help you with this, if not drop info@performancephysique.co.uk a message!


Step 7: Click “Calculate”

Once you’ve entered all the necessary information, click the “Calculate” button to generate your personalised nutritional recommendations.


Step 8: Review Your Results

After clicking “Calculate,” the calculator will display your total daily calorie expenditure, along with recommendations for protein, fat, and carbohydrate intake based on your inputs. Review the results to understand your nutritional needs and make informed decisions about your diet and fitness regimen.

That’s it! Follow these steps to use the Nutritional Calculator effectively and gain insights into your daily nutritional requirements. If you have any questions or need further assistance, feel free to reach out for help. Happy calculating!


Disclaimer: We always recommend you speak with your MD/GP prior to starting any new health programmes or regimes.

Nutritional Calculator

Nutritional Calculator