Small female runners calories?

iemmahoney
iemmahoney Posts: 2
in Fitness and Exercise
I am 5'0" and 115 lbs and I was running about 30 miles a week, and eating around 2200 calories. But I gained about 5 lbs and my clothes didn't fit good, I was getting slower, ect. So I increased my protein and dropped calories to around 1300, which was too low and I had no energy. Next I added weight training and decreased milage to12-15mi/wk and eat about 1700
cal/day. I'm curious, how many miles a week and how many calories do you small gals eat?

Replies

  • rduhlir
    rduhlir Posts: 3,550 Member
    I guess I can fall into the shorter range (5'3'") and I eat about 1700 calories every day, about 2000-2200 on long run days depending on how long I go for.
  • dgkt
    dgkt Posts: 57 Member
    I'm 5'2 and eat about 1600 a day. I probably run about 15 miles a week.
  • litsy3
    litsy3 Posts: 783 Member
    I'm 5'4 and 119lb and I do a lot of running, so I try to adjust my calories according to how much I do. I burn about 90 calories per mile, and normally run 40-45 miles a week, but sometimes build up to 65-70. So I eat a LOT. If I don't run I need about 1750 per day, then I eat back the running calories on top of that.

    If you're a similar weight to me and running 30 miles a week, you can probably lose weight on 1800-1900 per day - no need to drop down to 1300! And you'll want to keep some carbs in there for energy.

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