how many calories a day should a 17 year old runner, running 8 miles a day approx, six days a week, and doing 3 core sessions (45 mins. each) a week, eat a day. Also, how much sleep do I need- currently getting 9 hours a night?
how many calories a day should a 17 year old runner, running 8 miles a day approx, six days a week, and doing 3 core sessions (45 mins. each) a week, eat a day. Also, how much sleep do I need- currently getting 9 hours a night?
You average 7 miles a day, so add 700 calories per day for running. You probably burn 1500 calories per week on the core sessions, so add 200 calories per day for that. And I think you probably need an additional 100 calories daily. due to the fact that your metabolism has probably accelerated from the training. So add 1000 calories to your base level. If you are a girl, your base is probably 2000-2200 at that age. If you are guy, probably 2200-2400. That would put you at 3000-3200 as a girl and 3200-3400 as a guy. If you do a lot of walking or any other exercise during the day, you will need a little bit more.
These average ranges vary widely, however. Just try to eat generally healthy foods and to look like a runner. It's ok to be a bit hungry as long as your body is not begging for sustenance.