How to find out the number of calories you should eat per day for runners

Step 1: Visit the USDA Food Pyramid website to calculate the number of calories you need every day based on height, weight and amount of exercise:
http://www.mypyramid.gov/mypyramid/index.aspx

My number is 1,800 calories per day.

Step 2: Take that number and plug it into Antonio Zamora’s Macronutrient calculator:
http://www.scientificpsychic.com/fitness/macronutrients.html

As a long distance runner, I eat a diet that is 60 percent carbohydrates, 20 percent protein and 20 percent fats.

Based on an 1,800 calories per day diet, I should be eating:

90 grams of protein
295 grams of carbohydrate
40 grams of fat

I try to get my protein from non-fat dairy products so I also consume my target of 1,000 mg of calcium per day. I eat carbohydrates from the legume, fruit and vegetable and whole grains sections of the food pyramid. I try to make all my fats come from vegetable sources, like peanut butter, almonds, avocados, flaxseed meal and olive oil.

How do you use your numbers to plan your diet?

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