Unfortunately for you, I’ve been thinking a lot about my “race weight”, so, you get to hear about it.
First, how many calories should I be taking in?
1. Find calories on average burnt each week, take seven days of activity, divide the calories burnt by 7, that’s the average. For me, right now 4,348 calories / 7 days is 621.
2. Find your Basal Metabolic Rate (BMR), the number of calories your body burns during rest over 24 hours. Women: 655+(4.35xweight in pounds)+(4.7xheight in inches)-(4.7xage in years), so for me 1,557. Take 1557 and divide by 24, 64.875, this is my base BMR. Then multiply it by the number of hours you sleep on average, which for me is about 7 hours. So I burn 454 calories on average sleeping.
3. Calculate in calories burned through non-exercise activity, my job is not physical, but I am active, therefore I multiply my base BMR by 1.2 and multiply by the number of hours I’m awake. So on average I’m burning 1,323.45 calories a day during my awake hours.
4. Calculate total calories burned on average daily: 2,398, this is the number you maintain your weight at.
5. Calorie deficit, is the number of calories you need to remove from your calories burned on average daily to hit your goal weight. My goal for race weight is appx 15 lbs less than my current weight, so I need to shave appx 400 calories from my daily burnt calorie average. So my magic number is 1998, so for the sake of my very, very poor math, I’ll need to hit 2,000.
Second, when should I be taking the calories in?
1. Morning Workout Nutrient Intake:
2. Double Day Workout Nutrient Intake:
So, for now, I think I’ll start there. I started trying to figure out my macros… But math is not my strong suit, so I’ll blog about it after developing a spreadsheet, which is my strong suit. 🙂