How much should female runners eat?

This question is about Nutrition and Running

Sarah Achleithner

Female runners need 1,500-3000+ calories per day, depending on factors such as age, weight, height, training load, and goals. Adequate calorie intake is important to fuel exercise, maintain and build muscle, and support hormonal and reproductive health, among other things. 

The recommended macronutrient breakdown for female runners is protein (1.4-1.6 g/kg/day), carbohydrates (8 g/kg/day), and fats (0.5–1.5 g/kg/day) [





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[1] Liz Applegate, P. D. (2020, September 17). Not Created Equal. Runner's World.

[2] Deldicque, L., & Francaux, M. (2015). Recommendations for Healthy Nutrition in Female Endurance Runners: An Update. Frontiers in nutrition, 2, 17.