Calories for Distance Runner?


Question:I'm a 13 year old girl, and since the begining of track season I've noticed that I've lost alot of fat (not weight, I have alot of muscle mass). I don't want to loose any more, it's unhealthy below a certain level and I don't want to feel like a little boy.

I'm a cross country and long distance track runner, and my daily runs either consist of a long run of 4 miles or 3 miles of speedwork. Currently it's track season and I'm training for the mile, but in a few weeks I'm going to start building my cross country base (4+ miles 4+ times a week, my weekly milage increasing by about 10 to 15 percent each week)

I ride my bike 20 miles one day a week for cross-training and I do karate two times a week (with the occasional tournament or belt test). About how many calories should I be eating every day if I want to keep my weight and body fat percentage where it is now?

Answers:

I'm planning on running a half marathon and need to know ,What is the best running shoe for a 250 lb. man .

girls your age should get about 2000-2500 calories a day just for normal activity. You are working out a lot, and should be getting more. An extra 500-1000 calories a day wouldnt hurt.

body fat percentage for girls should be around 20%. you may have less, because of your high level of activity, but its not unhealthy unless you get below around 13%.

but at your age, its not so important to worry about calories as to worry about just eating a healthy balanced diet. you may want to get more carbohydrates than average because of all your activity.

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