Estimated Daily Caloric Intake for Runners

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Daily%20Caloric%20Needs%20for%20Runners.docx

South County Runners Club: Chart for Daily Caloric Needs

Females:

Age	30	35	40	30	35	40	30	35	40
Height	5’1	5’1”	5’1”	5’4”	5’4”	5’4”	5’7”	5’7”	5’7”
Weight	110	110	110	130	130	130	150	150	150
BMR	1279.2	1255	1232	1380	1356	1333.3	1481.4	1457.9	1434.4
Moderately Active: exercise/sports 3-5x week: BMRx1.55	1983	1946	1909	2139	2103	2066	2296	2260	2223
Very Active: Hard exercise/sports 6-7x week BMRx1.725	2207	2166	2125	2381	2340	2299	2555	2515	2474

Males:

Age	30	35	40	30	35	40	30	35	40
Height	5’7”	5’7”	5’7”	5’10	5’10”	5’10”	6’1”	6’1”	6’1”
Weight	160	160	160	180	180	180	210	210	210
BMR	1709.7	1675.7	1641.7	1872.4	1838.4	1804.4	2097.4	2063.4	2029.4
Moderately Active: exercise/sports 3-5x week: BMRx1.55	2650	2597	2545	2902	2850	2797	3251	3198	3146
Very Active: Hard exercise/sports 6-7x week BMRx1.725	2949	2890	2832	3230	3171	3113	3618	3559	3501

Remember, these are just averages. Your daily caloric expenditure is dependent on many factors. Also please remember that counting calories is only one way to maintain or lose weight.

Please email me at lizfitness@gmail.com with any questions or comments!!