Use the Mifflin Equation for Weight Loss

Runners need to manage their weight, right? Some are taking it up just to lose weight, others want to slim down a bit to get faster.

In the first place, eat real food. Sure, elite runners consume all sorts of nutritional supplements and mysterious concoctions. And yes, it's big business to market this stuff. But the average runner doesn't really need it.

Plus, the price is often way inflated. Eat normal calories and eat at a slight deficit and the extra pounds will fall by the wayside. But, you are asking, how can I figure that out without paying a sports nutritionist? Here's how. Yer welcome.

The Mifflin Equation

Plug in the numbers to get your RMR (Resting Metabolic Rate). This is the number of calories you need just to keep breathing and alive. The multiply that number by the factor that suits your activity level.

Anything less than that number will result in weight loss. Let's get started.

For men: (10 x w) + (6.25 x h) - (5 x a) + 5

For women: (10 x w) + (6.25 x h) - (5 x a) - 161

Where:

w = weight in kg

h = height in cm

a = age

Activity Factor Category Definition

1.2 Sedentary, Little or no exercise and desk job

1.375 Lightly Active, Light exercise, or sports 1-3 days a week

1.55 Moderately Active, Moderate exercise, or sports 3-5 days a week

1.725 Very Active, Hard exercise, or sports 6-7 days a week

1.9 Extremely Active, Hard daily exercise or sports and physical job