Endurance Macro Calculator


Sneak peek:

Endurance Macro Calculator





Easy-to-use macro calculator designed to tailor your daily macronutrient needs to every detail of all your training, up to 5 training session and session types per day.
 All the personalization of the RP Diet for Endurance ebook with all the complex math and scaling factors done for you!
Plug-and-chug spreadsheet with detailed instructions that intakes info about your running, cycling, swimming, rowing, and outputs just how many carbs you need to fuel well for your training while staying lean or getting leaner.
The most scientifically advanced daily macronutrient prescriptions on the planet for ultimate diet customization when cardio is more than a non-training day!  

Watch this video
Optimization of carb prescriptions based on your movement economy in the pool, the type of bike you ride, running economy, your body composition, your phase of diet, you name it, it’s factored in.


How do I use the templates?

You’ll be provided a template that matches the information you provide about your gender and body weight.  You’ll input a rough estimate of body composition and your desired diet phase at the top of the calculator (maintenance vs. fat loss), then you’ll be able to enter detailed information about your endurance training activity and any lifting you’ll be doing.  Examples include the amount of drafting you might do during a bike ride, or what roughly what paces you ran during your running workout, as well as distances covered in all your various types of training for the day.  Only doing one type of training?  That works too!  Each component of the calculator is toggled on and off with a simple switch so if you’re just running today, you’ll just input some quick info about that, and the calculator will output the exact amount of carbohydrate you should consume for the day as well as useful ranges for protein and fat, based on the phase of diet, your gender, body weight, and body composition.

Should I use this calculator as a standalone or can it be used with the RP app or other diet templates?

This calculator can be used alongside the app or any of the RP diet templates with it’s biggest value coming from the ease with which you get full customization and individualization of your carbohydrate recommendations to fuel for and recovery from training.  It can also be used as a standalone, especially if you’re familiar with RP’s general guidelines on meal timing, or have read either the RP Diet Book 2.0, or the RP Diet for Endurance eBook.

Can this help me maintain my running/cycling/triathlon performance while I lose weight?

YES!  That is precisely what it is intended to do.  Losing fat while training hard for endurance performance can be trying, and dialing in your carbohydrate needs is critically important to make sure training doesn’t suffer.

How much cardio do I need to be doing to find value in this calculator?

If you do any single sessions longer than about 2 hours, like a long weekend bike ride, or train more than about 4 or 5 hours per week for endurance activity, you’ll get your money’s worth using this calculator, even if it is used solely as a modifier to other RP products and books that you’re referencing.

What endurance activities does this calculator include?

Running, road cycling on road bikes, triathlon bikes, solo, and in groups, mountain biking, gravel riding, swimming, and rowing.  It also factors in lifting and can work with multiple sessions of varying types and durations all in combination to help calculate accurate daily carbohydrate, protein, and fat needs based on your current diet phase and overall goals.

What should I do if I ride mountain bikes or gravel bikes?

This calculator has options for that! Just select those options from the dropdown menu in the “Riding” module.

Does this work for trail running, ultra running, or obstacle course racers?

Yes, yes, and yes.  Be sure to reference the “FAQ” and “How-To” documents that come with your purchase of the calculator.

Can I train more than once per day?

Yes, these are designed to handle the most complex training scenarios that are common among endurance enthusiasts.  Riding 6 hours on Sunday?  Great!  This will tell you just how much to eat!

Is there a mass gain diet option?

No.  Mass gaining is generally not recommended for endurance athletes.  If seeking muscle gain through a mass gain diet phase, it may be more valuable to temporarily focus exclusively on that while reducing endurance training volume and intensity.

What if I have a specific medical condition?

The diet templates are a “do it yourself” program that we offer with zero 1:1 interaction with our RP coaches. For this reason, the templates are not for those with diabetes, thyroid conditions, pregnant, breastfeeding, a history of diagnosed eating disorders, or any other metabolic or digestive tract related diseases. Special conditions like that require direct consultation with a medical professional. We have several Registered Dietitians on staff that can help with some special medical conditions, but not all special medical conditions.

What if I have questions or need help?

The template package includes a how-to guide and a common questions list. Unfortunately, due to our limited availability and commitment to our direct interaction clients, we’re unable to answer personalized questions about the calculator. But if you’re the independent type, we think you’ll benefit greatly from this product.  The “RP Endurance” Facebook group is a great resource and frequently moderated by the creator of this calculator, Dr. Alex Harrison.

How/when will I receive my product?

All digital RP products can now be downloaded at the time of purchase.

There will not be any delivery emails sent for this product – this will be available via on-site download only. 

Confirmation emails are sent out shortly after your order is completed. Please be sure to check your spam, promotions, or updates folder as sometimes our emails are sent there.

Fun fact: You can also re-download any product you've previously purchased from the Downloads page of your RP account portal (accessible once you log into your account).

Can I purchase multiple endurance macro calculators, intended for different users?

Yes. However, since we're moving away from emailing product files, the way to do so at this time is to add each variation of this calculator that's needed to your cart. You would do this by specifying the criteria for the first calculator you need on this page and clicking "Add", then clicking on the Diet Templates tab in the navigation to get back to this page, where you can specify the next recipient's criteria, repeating this process for each variation needed.

Your cart will add +1 for each variation you create, storing each until you're ready to check out. When you finish inputting the parameters of your last variation, you can click on the Cart icon at the top right of the page, and review all of the variations you created before you click the "Checkout" button.

Once you check out, you will be able to download your products, and can send each on to its intended recipient. 

Do you offer refunds?

There are no refunds on our templates or eBooks. All sales are final. No exceptions. 

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