Determining Your Energy Needs For Running

Just how much energy do you need?

- Dr Naras Lapsys

Achieving appropriate energy intake and understanding your energy balance should be the cornerstone of every runner’s diet. Your total daily calorie intake plays a critical role in optimal body function, performance, appropriate intake of macro- and micronutrients, and is important in manipulating body weight and body composition.

The following information will help you to calculate your daily calorie intake and daily total energy expenditure, taking into account individual factors that impact your daily energy needs under different training conditions.

CALCULATING YOUR ENERGY INTAKE (EI)

An effective way to estimate your total daily energy intake from food, fluids and supplements is to keep an accurate three to seven day weighed/measured food record.

At a minimum, recording two days during the week and one day of the weekend provides an appropriate overview. Apps such as “My Fitness Pal” and “Easy Diet Diary” have an extensive range of foods and supplements and will provide an accurate measure of your intake. Although time-consuming, this data collection not only provides a ‘snapshot’ of your current energy status, it also details your macronutrient and micronutrient profile. Any shortfalls or excesses in your fuelling and nutrient profile will be clearly identified after this analysis.

FACTORS THAT AFFECT YOUR ENERGY NEEDS