advice - calorie intake for runner

nao783

Hi there.
I'm new to the site and have just done the dietry and exercise calculation thingy and it says I should be consuming 5,600 calories per day!
Surely this cant be correct?
Does anyone have any suggestions on the calorie intake I should be getting based on my profile bellow?:

Height 5.11
Weight 10 stone two
Gender female

Exercise 4 runs per week between 30 mins and 75 mins
and 2 1hour weights session at the gym, per week

I aim to maintain my weight

Thanks

ladyraven68

Hi there.
I'm new to the site and have just done the dietry and exercise calculation thingy and it says I should be consuming 5,600 calories per day!
Surely this cant be correct?
Does anyone have any suggestions on the calorie intake I should be getting based on my profile bellow?:

Height 5.11
Weight 10 stone two
Gender female

Exercise 4 runs per week between 30 mins and 75 mins
and 2 1hour weights session at the gym, per week

I aim to maintain my weight

Thanks

I'd do it again, looks like you have incorrectly entered something.

psuLemon

You should probably be between 1800-2000 calories a day (higher on the days you do 75 minutes and that is considering you live a sedentary lifestyle otherwise. Your estimate BMR is 1515 and I would assume you burn around 400-600 calories so:

TDEE = 1515 * 1.2 + 500 = 2318 <-- average calories burnt a day.

Caloric Needs = 2318 * 0.8 (20% deficit is safer and better than the blanket 500) = 1854


Now the other variable is if you are active throughout the day. Say you are a teacher or nurse or stay at home mom, you would add another 200-250 calories for being more active.

grinch031

I'm 6'1 180 male. I run about 4.5 hours a week and lift weights for about 1.5 hours a week. I eat less than 3000 calories a day to maintain. No way your calorie estimate is right.

nao783

Great advice guys, ta.

Iv'e since done the dietry calculator several times and at last I have a more accurate answer of 2,210 (I think it was).

Also Iv'e just been browsing some run magazine's websites and learned that as a general GUIDE to how many calories one should consume (on training days), you simply multiply 100 calories by however many miles you have run.
So 1 mile = 100 calories.
I think ths might be based on a flat, steady run!?!
Any thoughts on that?

ladyraven68

Great advice guys, ta.

Iv'e since done the dietry calculator several times and at last I have a more accurate answer of 2,210 (I think it was).

Also Iv'e just been browsing some run magazine's websites and learned that as a general GUIDE to how many calories one should consume (on training days), you simply multiply 100 calories by however many miles you have run.
So 1 mile = 100 calories.
I think ths might be based on a flat, steady run!?!
Any thoughts on that?

100 cals per mile is a very rough calculation of calories burned, so you add that on top of your daily calories, but you'd be better going by a Heart rate monitor.