how many calories does a runner eat?
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Long-distance runners should consume 19 to 21 calories per pound of bodyweight for 1 – 1.5 hours of running or strenuous activity per day. If your training schedule calls for 1.5 – 2 hours of running or strenuous activity per day, 22 to 24 calories per pound of bodyweight need to be consumed.
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The average person will burn between 80 to 140 calories per mile. 30 minutes of running will burn between 280 and 520 calories, depending on your weight and speed.
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How can girls and their families determine a healthy weight? To start to address that question, it should be emphasized that teenage girls need to take in at least 2,000 calories per day for normal living and growth, plus an additional 70 or so calories per mile run, roughly 2,500 calories per day, according to Dr.
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If you want to maintain your training levels and make progress towards your running goals, it's important that you don't cut too many calories from each day. You should aim to have a total deficit of 400-600 calories per day if you want to lose weight while running.
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For example, a 175-pound (79-kg) person running at moderate intensity (12-minute mile pace, or 7 minutes per km) for about 1 hour burns around 616 calories, or 154 calories every 15 minutes — versus 560 and 140 calories, respectively, from moderate rowing (2).
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A woman running the same mileage needs only 18 to 20 calories per pound, or 2,400 calories a day for a 130-pound woman. Of course, your numbers may vary depending on such factors as mileage and genetics.
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“But in general, people like us who are going to spin class or running really only need 1800-2000 calories a day, and snacks are usually only 100-300 calories each.” If you're a few hours out from your workout, aim for the higher end of that range, says Rizzo, “If it's only 30 minutes before, it may be just 100 ...
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According to the Mayo Clinic, a 200-pound (91kg) runner burns about 755 calories per hour at 5mph (8km/h) and 1074 calories per hour at 8mph (12.9km/h). These numbers are similar to what you will find on other reputable sites and will serve well for illustrative purposes.
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Most athletes need a minimum of 1,800–2,000 calories per day, even when their goal is decreasing weight.
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Danish researchers reported that new runners who ran more than 5K (3.1 miles) per week for one year — but did not change their diets — lost an average of 8.4 pounds. Meanwhile, new runners who also changed their diets lost an average of 12.3 pounds. However, make sure you're taking in enough calories.
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This translates into greater calorie-burn. For example, a 30-mile-per-week male runner needs about 20 to 22 calories per pound of body weight, or 3,200 calories per day for a 160-pound man. A woman running the same mileage needs only 18 to 20 calories per pound, or 2,400 calories a day for a 130-pound woman.
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But if you're stepping up to 2 to 3 hours of running per day, calorie intake for marathon training should increase to at least 25 to 30 calories per pound of bodyweight. Eat up!
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Running for Exercise Individuals who successfully lose weight and keep it off burn about 2,800 calories a week through planned exercise, according to statistics from the National Weight Control Registry. Assuming an average of 100 calories per mile, that's about 28 miles per week.
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It found nearly a 700-calorie-per-day difference among the runners. Those with the higher body mass, respiratory quotient, and a greater percentage of fast-twitch muscle fibers burned an average of 3,750 calories per day, as compared to the lower body mass runners, who burned closer to 3,100 calories per day.
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Yes it is. Running for 20 minutes a day at 7 miles per hour burns 214 calories for an average 130 pound woman. ... Thus 6420 calories will lead to a weight loss of approximately 1.8 pounds in a month. The number of calories burned also increases with the increase in running speed.
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An endurance athlete's caloric needs are high, evidenced by Michael Phelps reported pasta-and-pizza diet [source: ESPN]. An average 160-pound human being needs between 2,000 and 3,000 calories per day. An average 160-pound triathlete needs between 3,000 and 4,000 calories per day [source: TNO].
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Running Two Miles a Day If you stop at two miles, this works out to approximately 192 to 284 calories burned during your workout. If you increase your pace to six miles per hour, a 125-pound person burns 600 calories per hour, and a 185-pound person burns 888 calories per hour.