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Any tips on calculating calorie needs with long distance running?
Posted on 3/22/18 at 1:08 pm
Posted on 3/22/18 at 1:08 pm
I looked at IIFYM and don't really think it applies to me. I can't see myself needing to eat 2400 calories/day to maintain my weight. I'm running 30 miles a week.
I ran 13 miles this morning at a 10 minute pace. According to a calories burned calculator from Runners World, I burned 1620 calories.
From my history of keeping track of calorie intake, I typically ate around 2400 calories per day to maintain a weight of 168 pounds. That was before I started doing cardio.
Now with running 30 miles a week and a low estimate of 100 calories burned/mile, I need an extra 3000 a week or ~430 calories a day.
The confusion for me comes in what to do about days like today. I burned an extra 1600 calories which is a frickton more food. I want to eat enough to maintain performance and don't care too much about weight loss just yet. So should I eat 1600 more calories today? Or keep it consistent at an extra 430 calories?
I ran 13 miles this morning at a 10 minute pace. According to a calories burned calculator from Runners World, I burned 1620 calories.
From my history of keeping track of calorie intake, I typically ate around 2400 calories per day to maintain a weight of 168 pounds. That was before I started doing cardio.
Now with running 30 miles a week and a low estimate of 100 calories burned/mile, I need an extra 3000 a week or ~430 calories a day.
The confusion for me comes in what to do about days like today. I burned an extra 1600 calories which is a frickton more food. I want to eat enough to maintain performance and don't care too much about weight loss just yet. So should I eat 1600 more calories today? Or keep it consistent at an extra 430 calories?
Posted on 3/22/18 at 1:11 pm to StringedInstruments
Honestly I’d either keep it consistent or find a medium between the numbers you provided
Posted on 3/22/18 at 4:08 pm to StringedInstruments
i don't get into the specifics of calorie counting, but if you're going to be doing 20+ a week, you can stand to do extra calories.
i was 190 when i decided to get serious about running. got into the low 180s. did whole 30 for a while and got to low 170s. got off partially and settled into high 170s - low 180s while maintaining a light gym schedule and 20-30 miles a week.
i'm not a dietician, just a fat kid screaming inside a skinny guy, but if you're burning the extra calories, eat the extra calories. i can't count how many times i've been watching calories while running and die on a long run. i'd honestly rather eat a whole pizza and have the energy for a 10+ mile run than know i was dead on for my calorie goal and hit the wall mile 9.
if you're trying to get ripped in the middle of this, then you need to pay attention to those calories and make sure they're not empty.
i was 190 when i decided to get serious about running. got into the low 180s. did whole 30 for a while and got to low 170s. got off partially and settled into high 170s - low 180s while maintaining a light gym schedule and 20-30 miles a week.
i'm not a dietician, just a fat kid screaming inside a skinny guy, but if you're burning the extra calories, eat the extra calories. i can't count how many times i've been watching calories while running and die on a long run. i'd honestly rather eat a whole pizza and have the energy for a 10+ mile run than know i was dead on for my calorie goal and hit the wall mile 9.
if you're trying to get ripped in the middle of this, then you need to pay attention to those calories and make sure they're not empty.
Posted on 3/23/18 at 8:54 am to StringedInstruments
If you are looking to gain muscle mass or something, you probably need to focus on calorie intake. But with running, eat if you are hungry. I wouldn't worry about calorie deficit too much, except for during the activity (i.e. if you are out for more than 1.5 hours, you need to focus on a nutrition plan during the activity). Eat healthy and just be sure you aren't dropping a stupid amount of weight. Your body adjusts a good bit I find. I dropped a lot of weight when I started, but now I do twice as much and it doesn't come off as easy. You become more efficient in burning calories, plus you probably eat a little more than you realize (unless you carefully track).
Posted on 3/23/18 at 2:35 pm to KG6
quote:
you are looking to gain muscle mass or something, you probably need to focus on calorie intake. But with running, eat if you are hungry. I wouldn't worry about calorie deficit too much, except for during the activity (i.e. if you are out for more than 1.5 hours, you need to focus on a nutrition plan during the activity).
This is good advice. When I was young, I would get in 100 miles per week for about 2 months in the summer. I never thought about how many calories I was eating, I just ate when I was hungry and made sure I ate 3 hours before a hard run.
Posted on 3/25/18 at 8:11 pm to Zappas Stache
quote:
100 miles per week
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