Calories for High School Runner

Forgot to mention that I am a junior

Also, my goal is to go from 19:5x to sub 17:30 by next year's XC season. Currently doing five days per week of running 4-6 miles easy with one harder day of 3-5 miles (including warmup/cooldown). Not sure about track goals yet as this will be my first year running track.

My goal for my physique is to get a lean muscular physique similar to that of a soccer player. I can only lift from Friday-Sunday, which is why I have decided to do bodyweight so I can space it out more (doing Sunday, Tuesday, Friday right now). I want shredded six pack abs and low body fat with decent lean muscle mass, especially upper body which I currently lack. I have okay strength (can do about 30 perfect push ups and 6 perfect pull ups). However, I definitely don't want to risk any health issues and especially any extra inch or two I could get (tryna reach 6 feet lol)

You want to be eating as little as possible in order to create a light weight dynamic running machine. You should be operating at a calorie deficient diet to optimize performance. Take the Porsche 911 for example, it is said that the car is so light and power full that it would be able to take off and fly if it wasn't for its spoiler creating enough downward drag.

I’m thinking a 5’10” kid that weighs 127lbs should eat healthy and until he feels full.

Eat as much as you want and don't worry about counting calories. You're probably still growing and you need all the food you can get, nobody knows the exact amount of calories you need at this point. Extra body fat will come off naturally as you increase mileage and physically mature.

Yeah but I want to lose the baby fat in my face and chest and love handles. I probably only have one more year of growing according to my doctor I'll get another inch maybe 1.5-2 if I'm lucky. I want to be as tall as possible but also be shredded like a soccer player or calisthenics athlete but I want to run as fast as possible too.

Is there a way I can fuel my running, lose stubborn body fat, and gain lean muscle mass? Should I switch my running training, switch to weight training? Should I eat more protein or more food or less food? Avoid sweets? Also, I still want to be able to grow to hopefully 6'0" but 5'11" would be fine I guess. I'm underweight according to my bmi and everyone around me says I am skin and bones. Now I know this sounds very unhealthy but I don't have a bad body image I would just like a better physique. I also know that you can only gain muscle mass in caloric surplus or lose body fat in caloric deficit but I need guidance as to what to do? Thank you.

Eat as much as possible to achieve success. You are burning all the caloroes you eat. Plus if you have muscles and arent a skinny b*tch maybe some girls will start finding interest in you. Also most girls who run high school xc are super skinny which is unhealthy. Many boys are unhealthy also. Put on weight!!!

This is the right answer. Don't listen to the poster trying to send you into an eating disorder, it sounds like you are already halfway to one. Just eat, run, sleep and take care of yourself. You don't have any extra weight you need to lose.

It would probably be best to run this by a registered dietician/nutritionist, as they can give you a direct answer.

Nancy Clark wrote a pretty useful book that may help you with some concepts:

Here is her website:

Why not reach out and see if she'll work with you?