No matter what your size, calculate the proper amount of calories for fueling up.
Runners come in all shapes and sizes. As mileage increases, more calories are burned, leaving your body hungry for fuel. Human beings require a few things to operate effectively, one of them being calories. Depending on your gender and body mass, the amount of calories needed to continuously fuel your athletic and daily endeavors can be calculated in a few short steps. Performing the proper calculations for caloric intake will allow for adequate energy sources, no matter what your running distance is.
Instructions
1. Weigh yourself on a scale in kilograms to calculate your resting metabolic rate (RMR). According to the Marquette General Health System's Bariatric and Metabolic Center, RMR can be defined as "a measure of the number of calories your body needs just to stay alive." Depending on your gender, age and body weight (in kg), you can use the following formulas to determine RMR:
Females:
10-18 years: (Body weight in kg x 12.2) + 746
19-30 years: (Body weight in kg x 14.7) + 496
31-60 years: (Body weight in kg x 8.7) + 829
Males:
10-18 years: (Body weight in kg x 17.5) + 651
19-30 years: (Body weight in kg x 15.3) + 679
31-60 years: (Body weight in kg x 11.6) + 879
2. Determine your level of activity from one of the following options: very little or no exercise, moderately active or very active. Once an activity level is determined, multiply your RMR from Step 2 by one of the following variables: 1.4 for very little or no exercise, 1.7 for moderate activity and 2.0 for a very active lifestyle. This will leave you with a calorie need for your lifestyle, including activity.
3. Calculate a rough estimate of calories burned through weekly running. According to Trevor Bedding, a sports nutritionist and contributor to Runner's World UK, every mile can be estimated at 100 calories burned. If you use a heart rate monitor that calculates calories burned per session, use those numbers instead.
4. Divide your total number of calories per week by 7 to get a daily average of calories burned through running. Again, if you keep track of your workouts in a log based on heart rate monitor calorie expenditure, use those daily numbers instead.
5. Add the two numbers from Step 3 and Step 5 to determine how many calories you need to maintain your current body weight (in kilograms) and activity level.
Tags: years Body, years Body weight, calories burned, Body weight, Body weight, 10-18 years