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RAPT Runs

You're putting in the miles.
Fuel them properly.

A fuel calculator built specifically for women returning to running after having kids. Built for you.

For guidance only. Not medical or dietitian advice.

⚡ Postpartum-specific. Accounts for healing, breastfeeding and sleep debt.
Your details
Body stats
We use the Mifflin-St Jeor formula, then layer postpartum-specific adjustments on top.
Postpartum context
This is what makes this different from anything else out there.
Why this mattersYour body is still doing significant work even when you feel fine. Tissue repair, hormonal recalibration and potentially milk production all increase your calorie needs well beyond standard recommendations.
16 weeks postpartum
6 wks1 year2 years+
Not breastfeeding
Partially / mixed
Breastfeeding and weaning
Exclusively
Vaginal
Caesarean
Managing OK
Broken but surviving
Severely sleep deprived
Your training
Be honest. This directly determines your calorie targets.
Just starting (walk-run)
Building (5–15 mi/wk)
Established (15–30 mi/wk)
Performance (30+ mi/wk)
12 miles / week
0 mi25 mi50 mi
None yet
1 session
2 sessions
3+ sessions
Heal and rebuild
Maintain weight
Gradual fat loss
Race performance
Early morning (5–7am)
Mid-morning (8–10am)
Midday / lunchtime
Evening (5–8pm)
Omnivore
Plant-based / vegan
Vegetarian
Pescatarian
Gluten-free
Dairy-free
Halal
Please fill in your age, weight, and height.
Building your plan
Calculating your postpartum fuel needs
Applying postpartum-specific adjustments
Calculating base metabolic rate
Applying postpartum healing adjustment
Factoring in breastfeeding and sleep debt
Calibrating run-day vs rest-day targets
Writing your personalised analysis
Writing your personalised analysis
Your Postpartum Fuel Plan
Coach's Analysis
Daily Targets
Average daily calories
—
kcal / day
Carbs
—
grams
Protein
—
grams
Fat
—
grams
What went into your number
Run Day vs Rest Day
🍳
Run Day Recipe Idea
Post-run recovery bowl
Getting nutrition timing and food choices right around training is one of the things I work on with every runner I coach. It makes a bigger difference than most people expect.
Run Day Fuelling Windows
What your macros actually look like
Run day timing — a real example
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Ruth
About Ruth

Ruth is the founder of RAPT Runs, mum of two and management consultant. She set up RAPT to help women return to fitness safely after kids — combining evidence-based coaching with the behaviour change expertise and data-driven insight she brings from her consulting career. She uses her postnatal training expertise to create a bespoke return to run approach that helped her achieve her own postpartum PB — a 3:17 marathon after two kids — and has since helped many women achieve theirs.

Nutrition is only half the picture.

The RAPT Method combines the right training, the right strength work and the right fuelling. In the right order for your body right now.