Your Questions About Triathlon Training Guide

Lizzie asks…

What is the minimum amount of kilojoules a female should consume in one day?

Mike Rich answers:

There is no cut and dry answer here, a lot of factors go into what constitutes your calorific needs. Are you trying to gain weight, loose weight, maintain your weight?

What is your age,

would you say that you exercise regularly, occasionally or are fairly sedentry.

How tall are you, how much do you weigh?

Firstly you need to work out your RMR (resting metobolic rate) – the amount of calories your body uses without you doing anything i.e breathing, growing hair, skin repair, maintaining organs etc… Then combine your activity level to be really acurate. Here is a guide to working out at an individual level what you need

For Women,

*weight is in Kg (1kg=2.2lbs)

655.1+ (9.56x weight) + (1.85x height)- (4.68x age) = your rmr in calories

For Men

66.47 + (13.75x weight)+ (5x height)-(6.76x age) = your rmr in calories

Once you have your RMR calculated, multiply it by your activity level (select one of the following figures) to work out your daily energy output.

Sedentry (little or no exercise ie desk job)
RMR x 1.2

Lightly active (light exercise or sport 1-3 days a week)RMR x 1.375

Moderately active (moderate sport or exercise 3-5 days a week)RMR x 1.55

Very active (hard exercise or sport 6 or 7 days a week)RMR x 1.725

Extremely active ( hard physical job, hard training i.e for marathon, triathlon etc or hard other daily exercise)x RMR 1.9

An example of putting this together.

Susan is 30 years old, 170 cm tall and weighs 70kg (1kg= 2.2lbs) her RMR will be 655.1+(9.56x70kg)+ (1.85x 170cm)-(4.68×30) so her RMR will be

655.1+669.2+314.5-140.4=1498.3… Calories per day

Susan is fairly inactive so she has chosen the sedentry activity level as she works in an office and doesnt exercise her total daily calorie needs are calculated by taking her RMR (1498.33) and multiplying it by 1.2 which = 1797.9

susan needs 1797.9 calories daily to maintain her weight. To either gain or loose 0.5kg (about 1 pound) per week simply add or subtract 500 calories from your diet daily.

Idealy your diet would contain a balance of carbs protien and healthy fats at a ratio somewhere in the vicinity of 40% carb 45% protien and 15% fats

see a qualified nutritionist if you are really interested in your dietry needs.

Hope this all helps.

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