Tag: Weight loss running

According to sports nutrition experts, running burns approximately 100 calories per mile, meaning anyone who runs needs more calories to adequately fuel their body. This increased energy demand is critical for performance, recovery, and overall health, especially as mileage and intensity increase.

Endurance training and weight loss are often seen as complementary goals, but physiologically, they can conflict. When asking, "Should I be in a calorie deficit while training for a half marathon?" it is critical to understand that aggressive calorie restriction can compromise performance, increase injury risk, and lead to burnout.

For the average person, a sedentary adult male requires between 2,200 and 2,600 calories daily, while an adult female needs 1,800 to 2,000. However, the question of how many calories should you eat if you're a runner is entirely different, as your energy needs can be significantly higher to support performance, recovery, and overall health.

According to a 2025 ultimate diet guide, millions of people regularly run, and many question if it's okay to not eat before a run in the morning. This debate surrounding fasted versus fueled morning workouts highlights the need to understand your body's energy requirements based on the intensity and duration of your run.