Dietary Caloric Intake

1400+ 100 X #of miles run per day

so if you ran 10 miles you should eat at least 2400 calories to maintain your current weight.

Just curious....where did you get that equation from? How reliable is it?

Is that men, women, or both?

Female BMR= 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

For someone who weighs so little it's doubtful that you'll burn 100 cals a mile, probably more like 70-90 a mile.

Alan

ENERGY EXPENDITURE DURING EXERCISE

Activity Energy Expenditure(cal/min)

running 12 min/mile 0.14

running 9 min/mile 0.19

running 8 min/mile 0.22

running 7 min/mile 0.24

running 6 min/mile 0.28

cycling 5 mph 0.07

cycling 10 mph 0.12

cycling 15 mph 0.17

swimming crawl 25m/min 0.09

swimming crawl 50m/min 0.18

walking 20 min/mile 0.03

walking 15 min/mile 0.06

walking 11 min/mile 0.16

Carpentry 0.04

Masonry 0.08

Writing/Deskwork 0.01

Alan, what is the bmr equation for men?

#1 . . . from another female, i would only be eating 2446 calories a day. i would die eating that little! are you sure those numbers are right, alen? when i ran my first marathon i weighed about 112 when the gun went off and probably 107 when i crossed the finish line. i was probably only eating 3000 cal a day. this time around i've eaten way more (4000-5000 cal) to maintain 120. i didn't get injured or sick once this season. depending on your intensity, #1, you may need to add a few calories for optimal performance. also remember that everyone is different. i feel better and much stronger at a heavier weight. your metabolism may be different, or the intesity of workouts is different, and you may need more or fewer calories. just be careful! it was awesome not being injured or sick this time around!!! ;) -- kk

I am reading this caloric burning thing per min and it says running at 6 min mile pace burns .28 cal/min I don't think this is right because that means that it would be a little over 15 calories and hour. that is way less than anything I have ever heard and doesn't it also matter how much you weigh

Try multiplying it by your weight in kg's.

The appropriate calorie intake is highly individual - two

people with identical weights, lean muscle mass, and

training loads may require substantially different calorie

intake to maintain those weights - these equations are

only averages and should be taken with a grain of salt.

The right way to determine your ideal caloric intake

is by experience - how many calories do you need to take

in given your training load so that (1) your weight stays

more or less constant, and (2) you are able to maintain

your glycogen stores at a level that allows you to train

hard without feeling fatigued all the time? Many runners

comprompise their training because they are afraid to eat

enough to satisfy (2). Note that to achieve (2) requires

not only getting enough calories, but getting enough

carbohydrates and getting them at the right times (i.e.

always be sure to take in some carbs as soon after your

runs as possible, and during your longer runs).

Note that the ideal caloric intake will not cause you to

lose (or gain) weight. Losing weight may or may not be a

good thing for a given individual, but while you are in the

process of doing it your body is in a catabolic state and

will not perform to its potential. To maximize performance,

stabilize your weight first, then race.