How Many Calories Should A Runner Be Eating

Disclosure: As an Amazon Associate I earn from qualifying purchases at no extra cost to you. If you want to know more check here.

Diet is the most important part of your running performance and stamina building. However, deciding on how much calories to intake is a very tricky question. In this post, we have tried to answer exactly that question…

How many calories should a runner be eating?

As a runner, you should consume 19-21 calories per pound of your body weight. However, this varies based on the distance your run and the strenuous activities that you do throughout the day. This number is sufficient if you are running 1 – 1.5 hours a day. If you are trying to lose weight, then you may consume a bit less like 15-20 calories per pound of your body weight.

Does the caloric need change based on your age and distance?

Yes, your caloric requirement changes as per your age.

The main reason being, your body slows down with age.

So, the caloric requirement also reduces.

Here is how many calories you need as per your gender and age: 

calorie requirement for women

calorie requirement for men

How many calories should I eat if I run 3-6 miles a day?

If you are running 3-6 miles per day, then you are categorized as an active person.

The caloric requirement of an active person is way more than that of a sedentary person.

Your body is a more efficient machine and needs more calories to compliment your active lifestyle.

However, the amount of calorie needed is based on your age and gender.

In the above picture, you will find exactly how much calories you need for running based on your lifestyle.

How many calories should a cross country runner eat?

It depends on the runner as everyone varies in shape, size and the amount of activity they do.

As a general guideline, have 19-21 calories for every pound of your bodyweight.

Also, more than 50% of your calories should come from the carb, 15-20% should come from protein and the rest should come from fat.

You can create your individual diet plan using ChooseMyPlate.

However, one thing you must remember is never to restrict your calories.

If you do that you will never be able to perform at an optimal level.

You may also like: 17 Insanely Actionable Tips to Improve Your Running Endurance Today

How many calories should a distance runner eat?

The general guideline is the same as above.

However, don’t try to consume your calories from fried snacks or any other junk food.

They are empty calories and will do more harm than good.

How many calories to eat while running?

You should have 100 to 250 calories per hour of running.

This is excluding the first hour of running as your breakfast should be sufficient to fuel you through that.

You can consume that amount of calories from:

  • 1 to 2 running gels.
  • 16 to 40 ounces of sports drink.

Here is a guideline of calories that each brand of sports gel contain per sachet and the amount of water you need to take with it:

Energy Gel Water Requirement

How many calories should I eat after a run?

Just after your run, you should have calories equivalent carbohydrate (in grams) half of your body weight.

Let me explain,

If you weight 150 lbs you can safely consume 75 grams of carbohydrate just after the workout.

75 grams of carbohydrate will provide you with 300 calories which are enough for just after your running.

However, do this within the first 30 mins of your workout.

Your body is very receptive of carbohydrates at that time.

And after that, you should have a full meal within 45 min of your running.

Related Questions

How many calories does trail running burn?

Trail running will burn 110 calories per mile for an average runner.

Basically, trail running burns 10% more calories than road running.

For road running, you will run 100 calories per mile, so it is 110 calories for trail running.

Also, if you are an advanced road runner and want to take your performance to the next level, go for trail running once a week.

This will improve your performance, improve your cognitive functions and will also burn more calories.

How many calories do you burn in a mile of running?

Generally, you should be able to burn around 100 calories by running a mile.

But this is a gross generalization. It depends on a lot of factors like your age, your body weight and the speed at which you are running.

If you want to find out the actual number, here is the simple formula:

Calories burned per mile of running = 0.75 * Your body weight in pounds

If you weigh 200 lbs then,

Calories burned per mile of running = 0.75 * 200 = 150 calories.

if you are looking for a running calorie chart to improve your calorie intake, here are the exact calorie details that you can use to create calorie burning running workouts.

if you are looking for a running calorie chart to improve your calorie intake, here are the exact calorie details that you can use to create calorie burning running workouts.

Recent Posts

Top 10 Best Adidas Solarboost Alternatives That Are Most Suited For You [2020]

Top 10 Best Adidas Solarboost Alternatives That Are Most Suited For You [2020]

Top 10 Best Adidas Solarboost Alternative. Brooks Glycerin 18 seems to be the best alternative for Solarboost. Adidas Ultraboost seems to be the next best alternative. Asics Gel-Nimbus 22 running shoes. Brooks Ghost 13 Running Shoes. Hoka One One Bondi 6 Running Shoes. Altra Torin 4.5 Plush Running Shoes. Altra Escalante 2.5 Running Shoes. Hoka One One Rincon 6 Running Shoes. Nike Vomero 14 Running Shoes. Adidas Solar Glide 19 Running Shoes.

7 Easy Ways to Cut Sugar Intake

7 Easy Ways to Cut Sugar Intake

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.When it comes to building healthy eating habits, reducing sugar intake is the way to go. Experts...

The Top 10 Best ASICS Cumulus Alternatives You Can Safely Try in 2020

The Top 10 Best ASICS Cumulus Alternatives You Can Safely Try in 2020

The Top 10 Best ASICS Cumulus alternatives that you may safely try are Saucony Cohesion 13 running shoes. This is the most closely comparable and probably the best Asics Cumulus alternative out there. Saucony Ride ISO 2 running shoes. Hoka One One Clifton 6 running shoes. Saucony Triumph 17 running shoes. Altra Escalante 2.5 running shoes. Saucony Kinvara 11 running shoes. Adidas Ultraboost 20 running shoes. New Balance 1400v6 Running Shoes. Reebok Floatride Energy 2 Running Shoes. Asics Gel Kensei OG Running Shoes.

The 36 Best Gifts for Running A Marathon [2020]

The 36 Best Gifts for Running A Marathon [2020]

The Best Gifts for Running A Marathon. Garmin Forerunner 235. AfterShokz Titanium Open-Ear Headphones. Theragun G3PRO Percussive Therapy Device. Apple Watch Series 5. Buff Unisex Adult. Marathon Gift for Runner Keychain. Gone For a Run BibFOLIO Race Bib Album. Run Fast Cook Fast Eat Slow. The Original Stretch Out Strap with Exercise Book by OPTP. CJ&M Lace Tags. SPIbelt Running Belt. Gone For a Run Sterling Silver 26.2 Marathon Necklace. TheStick Travel Stick. Saucony Women’s Performance Heel Tab Athletic Socks. Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries. TriggerPoint GRID Foam Roller. Running with Sherman: The Donkey with the Heart of a Hero. GU Energy Roctane Ultra Endurance Energy Gel. Spirit of the Marathon. Spafinder Wellness 365 Gift Card. Fidus 32oz Leakproof Tritran BPA Free Water Bottle with Motivational Time Marker. Endure Mind, Body, and the Curiously Elastic Limits of Human Performance. Lock Laces. Body Glide Original Anti-Chafe Balm. LIKGREAT Sport Series Runing Girl Figure Drop Earrings. Powerbeats Pro Wireless Earphones. Naked WHEY 1LB 100% Grass Fed Unflavored Whey Protein Powder. What I Talk About When I Talk About Running A Memoir. Adjustable Hands Free Dog Leash. Gone For a Run 26.2 Math Miles Frame. Armpocket Ultra i-35 armband. Gone For a Run Medal Hanger. Runner’s Measurements Engraved Beer Pint Glass. Yaktrax Pro Traction Cleats. Nathan Strobe Light. Bondi Band BB-146 Bath Soak Set.

shares