Hi,

I'm setting up a diet plan and training for my girlfriend because we are both planning on doing a 55km marathon in the summer. I've never done a diet plan for a female and was hoping for some advice.

weight: 100lbs (45kg)
height: 5,5' (167cm)
age: 24

Her goal is not to gain weight but an increase of no more then 10 would be adequate, but at the same time she wants to be eating healthier then her everyother day mcdonalds plan.

From Marcus's sticky in the beginners forum I gathered the following equation:

655 + (9.6 x 45) + (1.8 x 167) - (4.7 x 24) = 1275 calories to keep a consistent weight?

Is that an approximate correct value?

And is there any advice I can pass to her about training for this marathon... right now I suggested building up her cardio in increments she can handle, but because even I've never done a marathon this long I'm not sure what course of training to take on for her or me to be ready to do a 55km.

Any help would be appreciated.

1200 calories is WAY too low for weight maintenance.

well, i was asking the same question about a week ago and thanks to guava i realised just how much i had stuffed the BMR thing. im not really sure how to explain it, but if you google 'BMR' calculator you may be able to find one that also takes into consideration your girlfriends activity level.

i dont really know what else i can say here, im sure somebody else will jump on soon and explain what im trying to tell you :o

good luck!

1200 calories is WAY too low for weight maintenance.
*Completely* agree. That level of calories might be appropriate if she were bedridden, but not for a normal active person.

Hi,

I'm setting up a diet plan and training for my girlfriend because we are both planning on doing a 55km marathon in the summer. I've never done a diet plan for a female and was hoping for some advice.

weight: 100lbs (45kg)
height: 5,5' (167cm)
age: 24

Her goal is not to gain weight but an increase of no more then 10 would be adequate, but at the same time she wants to be eating healthier then her everyother day mcdonalds plan.

From Marcus's sticky in the beginners forum I gathered the following equation:

655 + (9.6 x 45) + (1.8 x 167) - (4.7 x 24) = 1275 calories to keep a consistent weight?

Is that an approximate correct value?

And is there any advice I can pass to her about training for this marathon... right now I suggested building up her cardio in increments she can handle, but because even I've never done a marathon this long I'm not sure what course of training to take on for her or me to be ready to do a 55km.

Any help would be appreciated.

I get 1278 for BMR, that is what she needs to lay in bed all day! Now you have her running a race so I will say she is moderately active and gets out of bed. Then you multiply 1278 X 1.55 to get 1981calories to stay still on weight. I think she needs to gain weight, about 15 lbs minimum but to stay at 100 lbs, tell her to eat 1981 calories, I suggest a 60/20/20 ratio of C/P/F.

People read and be aware of how to use BMR.:nono:

I get 1278 for BMR, that is what she needs to lay in bed all day! Now you have her running a race so I will say she is moderately active and gets out of bed. Then you multiply 1278 X 1.55 to get 1981calories to stay still on weight. I think she needs to gain weight, about 15 lbs minimum but to stay at 100 lbs, tell her to eat 1981 calories, I suggest a 60/20/20 ratio of C/P/F.

People read and be aware of ow to use BMR.:nono:
That's fantastic work there! Ditto to this. :nod:

Good work, rtestes. Thanks for the good post.

Also, remember -- each person is different that calorie estimate is an estimate. Start there and monitor the progress. If she has a higher-than-average metabolism, she'll lose some weight, so increase calories. If she has a lower-than-average metabolism, she'll gain weight, so decrease calories. Of course, measure this over a month, not over a week.