How much you need to eat if you are a runner!
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racheK
Hudson's Momma
Member since 10/10 2853 total posts
Name: Rachel
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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).
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Posted 1/19/12 2:51 PM |
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AudioLoveStory
LIF Adolescent
Member since 10/10 538 total posts
Name: Lindsay
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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!
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Posted 1/19/12 3:10 PM |
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racheK
Hudson's Momma
Member since 10/10 2853 total posts
Name: Rachel
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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!
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Posted 1/19/12 4:01 PM |
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