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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown
Nutritionist

Janet Aylott
Nutritionist

Kelly Marshall
Fitness Consultant

Q.

Training for a marathon - how many cals should I eat?

I am 5" 3 and 8 stone, I am nearly at my goal weight of 7st 10 so relatively happy. I have ran consistently since losing weight (and before) and on average run 3-4 times a week. I am now training for a marathon so running 4-5 times (or equivalent exercise if not running)- burning circa 2500 calories a week. Can you recommend what my calorie intake should be to loose 1/2 to 1lb a week. I have currently put my settings on 1/2Ib loss to give me more calories but weight wise stabilising/going up. Thanks

A.

Our expert says...

Firstly well done on your weight loss so far. Also for taking on the challenge of running a marathon - that's fantastic!

I've had a look at your diary and I think I might be able to see what's happening.

I notice you've set your activity level as 'very active' which is quite right as you are training so many times per week. However I also notice that you're logging your exercise in your diary, and then sometimes you are eating the extra calories burned from the exercise. The problem with this is that you may be doubling up on calories.

To explain, when you set your activity levels to ‘very active’, we add on extra calories to your allowance to compensate for your activity. If you then add it to your Exercise Diary, you are double counting the calories burned. This could mean you are eating over your allowance which could account for your weight fluctuation.

The best way to deal with this is to do one or the other. So either keep your settings as 'active' but then don't add your activity into the diary, OR set your activity levels to 'light' and add in your actual activity into the diary. Doing either of these will mean your calorie allowance will be more accurate to your needs.

See how you get on with this for a week or two, sticking within your daily allowance. Keep an eye on your weight, and also your energy levels, and see if your weight begins to stabilise or you start to lose again.

If at any point you feel you're losing too much weight, or that you don't have the energy you need to run, then up your calories. Training for a marathon puts a lot of strain on your body so you need to make sure you're properly nourished and hydrated to be at your optimum health.

If you have any more issues as you train please don't hesitate to come back to me.

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