Goal-SpecificDecember 3, 2025 • 6 min read
Calorie Tracking for Runners and Endurance Athletes
Running burns serious calories, which creates a unique challenge: fuel performance while managing weight. Here's how to balance both.
How Many Calories Does Running Burn?
Rough estimate: ~100 calories per mile (varies by weight and pace)
- • 5-mile run: ~500 calories
- • 10-mile run: ~1,000 calories
- • Marathon: ~2,600+ calories
Be careful not to overestimate. GPS watches and apps often inflate calorie burns.
Fueling vs Weight Loss
Performance Focus
- • Eat enough to fuel training
- • Higher carbs (3-5g/lb)
- • Maintenance or slight surplus
Weight Loss Focus
- • Small deficit (200-300 cal)
- • Don't cut carbs too low
- • Time harder runs with more fuel
Important: Aggressive calorie cuts + high mileage = injury, burnout, and hormonal issues.
Key Nutrition Tips for Runners
✓Don't fear carbs — they're your primary fuel for running
✓Time nutrition around runs — carbs before, protein after
✓Stay hydrated — dehydration kills performance
✓Fuel long runs — anything over 90min needs mid-run carbs
Track Your Running Nutrition
Pandish helps you balance performance fueling with your goals.