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advice - calorie intake for runner

nao783
nao783 Posts: 4
edited November 2024 in Health and Weight Loss
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

Replies

  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    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
    psuLemon Posts: 38,439 MFP Moderator
    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
    grinch031 Posts: 1,679
    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
    nao783 Posts: 4
    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
    ladyraven68 Posts: 2,003 Member
    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.
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