Calorie Distance

Calorie Distance

Calories for Distance Runner?

I am a girl 13 years old, and since the beginning of the track season I noticed that I have lost a lot (weight of fat mass does not have a lot of muscle). I do not want to lose the most, is ill under a certain level and I do not want to feel like a little boy. I am a long way and one runner in distance, and will continue my daily or consist of a long term of 4 miles or 3 miles of speedwork. Currently the season is followed and I'm training for miles, but in a few weeks I will start building the basis of my cross country (4 + 4 + mile times in week, my weekly route increased from 10 to 15 percent every week) I ride my bike 20 miles a day a week for of cross-training and I do karate twice a week (with the occasional tour or belt test). About how many calories should be eaten every day if they want to maintain my weight and body fat percentage which is now?

girls your age should get about 2000-2500 calories a day just for normal activities. You are working out more, and should get more. An extra 500-1000 calories a day wouldnt hurt. Body fat percentage for girls should be around 20%. you may be less due to high your activity, but not his sick if I get below about 13%. but at your age, so its important not to worry to worry about calories to eat only a healthy balanced diet. you might want to get carbohydrates more than average due to all your business.