How much you need to eat if you are a runner!

My coach sent out this email and I know this has been discussed before!


Q: How many calories do I need?

A: Obviously everyone’s daily calorie needs vary. Here’s a simple way to get a rough estimate of your calorie needs (to maintain weight and properly fuel your workouts).

1. Determine your Resting Metabolic Rate (RMR) – the energy you need for basic life functions. Multiply your body weight by ten. So, if you weigh 150 pounds, 150 x 10 = 1500. So, your RMR is 1500.

2. Determine your overall activity level (not including exercise). If you're very active, add 60% - 70% to your RMR. If you're moderately active, add 50%. And if you're generally sedentary (desk job), add 30% - 40%. We'll say our 150-pound runner is moderately active, and use the middle of the range. So 1500 + (1500 x 50%) = 1500 + 750, or 2250.

3. Add your “workout calories.” Figure 100 calories per mile (running or walking) -- this just is an approximation. If our 150-lb runner runs four miles a day, then 4 x 100 = 400, and 2250 + 400 = 2650.

So, our hypothetical 150-pound runner needs about 2650 calories per day (if he’s running more or less, that will obviously change).

Re: How much you need to eat if you are a runner!

Thank you thank you thank you!

I've been searching for something like this all morning!

I assume I can just subtract 500 per day if I want to lose weight? If so, then my guess of 1500-1700 is right on target!

Re: How much you need to eat if you are a runner!

I'd agree with that! Yea, I am just trying to stay my weight and sometimes I get nervous I am eating too much!