Endurance Sports Nutrition Calorie Needs Estimator!
It can be difficult to accurately estimate caloric output and caloric needs. Individual factors such as metabolism, dieting history, genetics, weight, age, sex, daily activities and training schedule can all play a factor. However, it is still a good idea to get an estimate, work with a consistent calorie intake, and make adjustments as needed. The key is to be consistent so that when you make adjustments, you are not adding too many variables at once that may affect your energy levels and training. If you would like more help with beginning at a calorie level and making adjustments, choose the Personalized Nutrition Plans and Assessments option and try monthly one-on-one nutrition coaching. If you’d like to try estimating your caloric output and needs, follow these steps:
1) BMR: Multiply your weight (in pounds) times 11.4
a. Add 10% of total in #1 if you are Male AND <30 years old or female AND <20 years old
b. Subtract 10% of the total in #1 if you are Male AND >60 years old or Female and >45 years old
2) Go to one of the following links and estimate your calorie output for your daily training activities and physical work:
WV Dietitic Assoc. Calculator
Add this amount to your BMR. This is your Total Caloric Output.
3) Buy your Nutrition Plan based on your Total Caloric Output.
4) Then, make adjustments to your meal plan as needed such as:
a. If you are trying to losing weight, subtract 500 daily calories. To do this, try to skim a little off of each meal and snack EXCEPT your breakfast and recovery meal/snack. Or, you can eliminate any intake after dinner. DO NOT cut out any other meal or snack entirely.
b. If you reduce your daily training, adjust your calorie intake by recalculating your calorie output following the steps above. Then, to reduce your calories, try to skim a little off of each meal and snack EXCEPT your breakfast and recovery meal/snack. Or, you can eliminate any intake after dinner. DO NOT cut out any other meal or snack entirely.
c. If you increase your daily training or activities, adjust your calorie intake by recalculating your calorie output following the steps above. Then, to increase your calories, add a small amount of calories to all meals and snacks. DO NOT simply add all the extra calories to one meal or snack.