Caloric Intake Needed for an Active Runner | Q+A

Question:

I am currently 5’10”, 164 lbs., 16.5% body fat, and not toned. I have been a runner and I am training for a half marathon in 7 weeks.  I want to tone up and lose the body fat in my abs / midsection area. What calorie type and number do I need to take in to have ideal toning and fat loss?

– Cory D.

Answer:

Based on your anthropometrics, Cory, you are at an acceptable weight for your height (BMI 23.5) and you are not far off from a typical male runner’s body fat range (5-12% for 30-39 years old, 6-15% for 40-49 years old). By subtracting the amount of body fat you have, you have138 lbs. of lean mass. Keeping that stable and dropping 5-10 pounds of body fat would put you in the 11-14% body fat range. In order to tone up and shed belly fat down to a such a goal, you’re going to need to go from good to great.

However, cutting calories while ramping up your training may negatively impact your performance more than a lighter weight would benefit your performance. I’d suggest a modest reduction in calories for now, then tightening up your diet after the half-marathon. Not knowing what your current diet is like, I can share what a runner’s diet looks like for an estimated need of 2700 calories (3000 calories – 300 for mild fat loss). 60% calories (1670) should be from carbohydrate = 405 grams

20% calories (540) should be from protein = 135 grams This equals 11.8 gm protein/kilogram your body weight which is suitable for endurance running with modest caloric deficit.

20% calories (540) should be from fat = 60 grams You could attain these targets with 8 ounces lean protein, 3 servings plain milk or yogurt, 11 ounces grain, 4 cups vegetables, 4 cups fruit, and 2 tablespoons (6 teaspoons) of added fat. Making sure that you choose great options in each food group*, in order to maximize both macronutrient targets and micronutrient delivery for the best muscle and cardiovascular functioning. Here is one example of a day’s meals that hit these numbers:

• 2-egg omelet with spinach and mushrooms cooked in teaspoon oil
• Banana
• Multigrain bagel with tablespoon peanut butter
• 1.5 cups of nonfat milk
• 3 oz. chicken breast and ¼ cup whole beans in large 13” wheat tortilla with ¼ avocado, unlimited salsa
• 1 cup broccoli
• Orange
• 6 oz. plain non-fat Greek style yogurt with ¼ cup dried fruit and ¼ cup granola
• One bag of low-fat microwave popcorn
• 1 cup mixed vegetables and 3 oz sirloin stir-fried in teaspoon oil, with 1 cup brown rice
• Apple

*See www.ChooseMyPlate.gov/_____ with the extension: Fruit; Vegetables; Grains; Protein-Foods; Dairy; or Oils for descriptions of serving size and healthy choices in each group.

– Debbie J., MS, RD