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How Many Calories Should a Runner Eat?

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Should runners count calories?

After all, doesn’t a long run = license to eat.

Whether that statement is actually true or not, it’s absolutely the mindset I hear more often than not from those who come to me confused about why they managed to gain weight while marathon training.

I think it happens subconsciously.

Everyone around us is commenting “oh I bet you can eat whatever you want” and we keep hearing how runners need carbs, so why not have a little more of this and that and that and that and…well you get it.

Let’s get a little sciency today!!

Are you getting enough fuel to keep you running strong? Are you over doing it and thus the scale is slowly creeping up despite your training?Understanding BMR, RMR and weight loss - how many calories do you really need and how many are you burning?

How Many Calories Should a Runner Eat?

Step 1 is understanding BMR, RMR and Weight loss because all of these numbers play a role in calculating YOUR number.

Basal Metabolic Rate and Resting Metabolic Rate are the two most common terms that you might hear about when determining how to calculate calories.

There is a slight difference in the two and it’s important to know which you’re using:

BMR
An estimate of calories burned if you truly laid in bed all day. It accounts for only bodily functions (breathing, etc).

RMR
An estimate of calories burned if you laid in bed all day, but also drank water, ate meals and small activity like moving to the bathroom.

The Harris-Benedict equation for BMR:
For men: (13.75 x w) + (5 x h) – (6.76 x a) + 66
For women: (9.56 x w) + (1.85 x h) – (4.68 x a) + 655

The Mifflin equation for RMR:
For men: (10 x w) + (6.25 x h) – (5 x a) + 5
For women: (10 x w) + (6.25 x h) – (5 x a) – 161

Where:
w = weight in kg
h = height in cm
a = age

In most cases, people will take their RMR + calories burned during exercises to determine the total calorie expenditure for the day.

After finding this, the long held wisdom has been that to lose weight you simply need to keep your calories below this threshold. That’s a debate for another day, but is at least a good place to start with any weight loss program.

Calculating Your Calorie Burn

Now that you understand the numbers, you need to get the most accurate one’s for you and that starts with your resting metabolism. Without this number, you’ll never understand the calories you need as a distance runner.

While both calculations can get you close, an in office test will provide more accurate results to help with weight loss. It’s been stated the Harris Benedict formula can over estimate by up to 24% – YIKES that’s a lot of calories.

Since a BMR test requires an overnight stay in a lab, let’s focus on the more accessible RMR test.

How an RMR test is done?
An RMR test has you sit comfortably with a mask that covers your nose and mouth allowing you to breathe normally. Well normally in that your nose is clipped and you must breathe just through your mouth. For most accurate results you need to fast for 12 hours prior to the test and do as little activity as possible.

How an RMR test works?
For 10 minutes, the machine measures how much oxygen you use while at complete rest to calculate the calorie expenditure of your body.

Where can you do an RMR test?
Lot’s of gyms offer this service as part of the initial package or via a dietitian.Running weight loss - Calculating the calories you need to get to a healthy weight

Calories Burned Running

After getting your RMR results, it’s time to figure out how many calories you are burning through all that running!

While all treadmills come with built in calculators, it’s been reported that these numbers can be up to 30% higher than actual calories burned. SOOOO let’s not even consider that as an option.

Option 1: A Metabolic Test

This was one of my favorite things I’ve done over the years. This treadmill test measures exactly how many calories you burn per mile and whether you are using more fat or carbs at different paces. INCREDIBLY useful.

Option 2: A Running HR Monitor

This will be one of the most accurate ways to judge calorie burn as it’s truly looking at how hard your body is working based on your age, weight, height and heart rate. I have reviewed a few options like Garmin watches and best running heart rate monitors.

Unfortunately, many of us have also found the built in calculators on the Garmin watches to be a little iffy lately. I.e. I ran 5 miles and it said I burned 250 calories…nope.

Option 3: MyFitnessPal

Free running apps are always an option. You can log all your activities in to an online calculator and get a fairly good estimate of calories burned.

However, long time runners will find the numbers are too high because the longer you do an exercise the more efficient your body becomes and thus…yup less calories burned.

Many runners don’t realize that as they adjust to running farther their body adjusts too, so they can’t eat as many calories as they used to. BUMMER.

The longer you run, the less you burn! Learn more about how many calories runners need #fitness Click To Tweet

How many calories does a marathon burn?

The average estimate is 100 calories per mile. But as noted that can be different for every runner based on weight and intensity.

  • Plugging the run in to MyFitnessPal would say 2700 calories for a 10 minute pace
  • Another calculator says 3700 calories for a 10 minute pace
  • Another calculator says 3700 calories for an 8 minute pace

Again, this is why I like to push for the metabolic test.

Option 4: 100 Calories

On a very general level, there have been studies showing roughly 100 calories per mile is a decent estimate. So if you don’t have any of the above or you feel like your watch is off…start here.

  • If you are eating 100 calories per mile + your RMR and weight is holding steady then you know it’s roughly right.
  • If you’re gaining at that rate, one of the numbers is off. But it doesn’t matter so much, you know you need to cut a couple hundred calories.

Cautions for Runners and Calories

While I started running for weight loss and have helped others achieve it, there are some MAJOR cautions that must be discussed before you simply start slashing calories.

RMR + activity = total calories burned

Weight loss means creating a deficit from that number.

While many places often recommend 500 calories a day, I don’t agree with that for runners. A deficit that is too large creates multiple issues:

  • Female athlete triad – hormone disruption from running
  • Loss of muscle mass while adding miles  –  becoming skinny fat and weaker
  • Declining performance – without enough energy you’ll keep push and end up over training

Additional running for weight loss tips:

After you’ve gotten a handle on your basic numbers, there’s certainly more to the equation. Like adding strength, eating the right foods and more. Here are some additional articles that can help looking beyond running calories:

  • Protein intake and timing for fat loss
  • Strength Training for Runners to improve weight loss
  • Macros for Runners
  • Learning to eat intuitively
  • Why fasted running may not be the answer

None of this is to say running doesn’t give us some extra leeway with our food. But if you’re trying to shed a little body fat or wondering why the same meal plan and miles are suddenly leading to pounds these numbers are a great tool.

Ever have an issue with justifying food because of your workout?

Do you know your numbers?

Other ways to connect with Amanda
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Posted by amanda Categories: body fat, Recipe, sports nutrition, weight loss

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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
KEEP GOING. You never know when your moment will c KEEP GOING. You never know when your moment will come. You have to keep showing up when it’s hard when it’s frustrating and even when it doesn’t go as it should. 

⭐️Shalane was a professional athlete by 2004 and didn’t win NYC until 2017.

🏃‍♀️Des Linden took second in the 2011 Boston Marathon. It was 7 YEARS of training before she took first.

👏I have many friends who needed 8+ marathons to get their BQ.

👍Serena Williams has had loses that the press would consider catastrophic and she admits to hating them, but using them to find more strength.

🤔Walt Disney was fired for lack of imagination! But he kept going.

The list is long of those who didn’t succeed on the first attempt. The thing they all have in common is continuing on, adjusting the plan, staying focused on the goal.

SUNDAY RUNDAY MOTIVATION!! Share with a friend and I’d love to hear what keeps you going after a bad race.
ANKLE AND FOOT STRENGTH - A lot of questions latel ANKLE AND FOOT STRENGTH - A lot of questions lately about shin splints and while they’re commonly the result of adding too much distance or speed too soon...
🏃‍♀️you can also work on strength, mobility and running technique.

Let’s start with some strength pieces!

⭐️ Plus, these movements are stellar for anyone with ankle pain or needing more lower body strength to hit the trails.⭐️

👇👇
10-12 reps x 2 a day
1️⃣Banded rotation - hitting the peroneal muscles that run along the outside of your lower leg these control ankle movement and foot strength. Better ankles, better stability, less shin pain.

2️⃣Banded turn outs - helping with muscles that control the arch of your foot and prevents knee, ankle and foot from dropping in if the arch isn’t staying strong with each step.

3️⃣Toe raises - we’re really hitting the front of the shins with this. Make it easier with legs closer to wall.

4️⃣Calf raise with ball - calf strength and arch strength happening with the use of the ball, which can again prevent the foot falling inward. Also strong calves absorb impact and spread lower leg load.

5️⃣Foam roll along outside of shin and calves to release tightness from overworked muscles.
///
Have you ever dealt with shin splints or ankle injuries??
EMBRACING A PAUSE🤢🤢 - It’s been a decade s EMBRACING A PAUSE🤢🤢 - It’s been a decade since I’ve been can’t move from the couch sick. I don’t recommend this stomach bug.
|||
In truth, I’ve been thinking I needed to hit pause for a few weeks.

💼 I’m so excited about what’s happening in my business, I’ve been hard charging for the last year.

🏃‍♀️I’m finally enjoying adding in hills and speed and strength, but could tell I needed a big down week... I just didn’t want to.

🥾On vacation or with fam, I’m always sneaking in work and again that’s not entirely bad because I love it.
|||
BUT LIKE AND INJURY, sickness is a reminder to appreciate our health.

🟧I’m not trying to make up the missed workouts.
🟩I’m not guilt tripping over eating Cinnamon Toast Crunch because it was all that would stay down after 30 hours.
🟦I’m not feeling bad for moving a lot of meetings and not responding to nearly any messages.

What reminds you to step back and press pause??

📸from our great trip a few years ago. Those long vacations are my best way of letting go.

#iamwellandgood #loveyourbody #solopreneurlife
Can we talk about runners and gut health for a sec Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
So yesssss your gut can make you a better runner when it’s working right and probiotics are a big helper.
//
PRIZES: WINNERS CONTACTED
Each winner gets a 2 month supply of probiotics and fish oil, the two things I use DAILY and that you’ve emailed me saying “OMG this helped!!”
+
A copy of Run To The Finish on audiobook.
.
Your chance to try a SUPER HIGH QUALITY option and see the impacts. It’s beyond superior to what’s in most stores.
//
HOW TO ENTER:
1️⃣Like and save this photo
2️⃣Follow me and @previnex
3️⃣Tell me what you’re training for

Open to US only. Winners selected Apr 17.
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
//
In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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