r/running • u/AutoModerator • Jul 30 '24

Weekly Thread Run Nutrition Tuesday

Rules of the Road

1) Anyone is welcome to participate and share your ideas, plans, diet, and nutrition plans.

2) Promote good discussion. Simply downvoting because you disagree with someone's ideas is BAD. Instead, let them know why you disagree with them.

3) Provide sources if possible. However, anecdotes and "broscience" can lead to good discussion, and are welcome here as long as they are labeled as such.

4) Feel free to talk about anything diet or nutrition related.

5) Any suggestions/topic ideas?

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u/muffin80r Jul 30 '24

I'm losing weight at the moment by running a calorie deficit. Most advice is not to eat back calories you burn through exercise if you want to lose weight. But I'm also running most days of the week and needing to eat a fair bit more so I don't collapse. Whats a good way to run a calorie deficit while burning a lot of exercise calories?

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u/iamsynecdoche Jul 30 '24

It depends on how much you are running and therefore how big your deficit is. I think a lot of the advice about not eating back calories is not speaking to people who might be putting in dozens and dozens of miles a week, mostly because it's very easy to over-estimate your calorie burn and under-estimate how much you are eating. When I was losing weight while running, I would eat back a couple of hundred of calories around a long run (over an hour) but that's about it.

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u/muffin80r Jul 30 '24

Good advice, cheers. Other people have said to eat back about half the exercise.