It can be difficult to know how many calories to eat when you are running. The Department of Health recommends women have an average daily intake of 1,940kcal and men 2,550kcal. However, the exact number needed depends on your age, current weight, height and how active you are.
What everyone's reading
Age 19-30 years: Body weight in kg x 14.7 + 496 (http://www.sportsnutritionist.co.uk/) recommends using the following series of equations to calculate how many calories you need on an average day.
Step 1:
How to lose weight through exercise
A runners guide to cycling for weight loss:
Age 10-18 years: (Body weight in kg x 12.2) + 746
Age 19-30 years: (Body weight in kg x 14.7) + 496
Age 31-60 years: (Body weight in kg x 8.7) + 829
Is running good for burning calories
Age 10-18 years: (Body weight in kg x 17.5) + 651
Age 19-30 years: (Body weight in kg x 15.3) + 679
Age 31-60 years: (Body weight in kg x 11.6) + 879
Step 2:
Based on how much physical activity you do a day, calculate your daily energy expenditure.
Multiply your RMR by the following measure
-Age 19-30 years: Body weight in kg x 14.7 + 496
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Step 3:
Calculate how many calories you burn each week through running - an approximate guide will be 100 calories per mile. Divide this by seven to find a daily average.
Step 4:
Add the figure obtained from step 3 to step 4 to find our maintenance intake. If you eat this number of calories per day based on your current training regime you will stay at the same weight.
Step 5:
Reduce your calorie intake by 15 per cent per daily average if you wish to lose weight. Multiply your maintenance calories by 0.85% to give you a new calorific total.
