I wanted to take a moment to post a metabolic caclulator I was working on for those participating in my FREE half marathon training plan and coaching.
If you’re trying to lose weight, it’s a huge help to know how many calories you can consume and need to consume to have energy to run.
The American Dietetic Association (ADA) published a comparison of the methods of calculating metabolic rates. They found the most accurate method of calculating base metabolic rate is the Mifflin – St Jeor Formula. This formula is awesome and is a great starting place when looking to lose weight. My problem is that is requires a bit ofmath to get it working properly and needs both kilograms and centimeters…
Men 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.
To make it easier, I made an excel spreadsheet to do the calculation for you Let me know if you have any problems getting it to work in the page and I can give you access to the full spreadsheet online (If you don’t have Excel, don’t worry, you can use Excel online for free as part of Microsoft’s Office online/skydrive service). To use it, just fill in the three white boxes below:
The weight loss number is the base number of calories your body uses each day (to maintain current weight) minus 500 calories. Most runners can lose 1 to 2 pounds a week and still have the energy to do their training runs at this level with 1 trick! Simply add approximately 100 calories per mile ran that day to your weight loss number. So, if your weight loss number is 1600 and you ran 3 miles that day… you actually get 1900 calories that day AND you’ll still lose weight!
Hope this helps and let me know if you have any questions!