In this weeks episode I deep dive into some of your running and nutrition questions with Sinead Seo

BMR calculations:

Go on google and find a BMR calculator - put in your details and work out your BMR

Take your BMR and multiple it by either

- 1.3 (office job sitting down a lot)

- 1.5-1.6 ( exercise regularly, more active)

- 1.9 (athlete)

E.g. my BMR is 2000 and I have an office job so 2000 x 1.3 = 2600.

2600 is the amount of calories I need at maintenance, if I want to lose weight or eat in a deficit I take 2600 - (200-500) calories. So I would eat within a range of 2100-2400) to be in my deficit.

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