know your maximum calorie intake pls..

(fish and chips= 848kcal)

(nasi lemak= 463kcal)

(mee rebus= 555kcal)

(sausage mcmuffin + hash brown= 570kcal)

ensure proper diet for better performance is a must for most runners.. hence, you would also require to know your daily maximum calorie intake.. how to calculate?

first, you need to know about BMR (basal metabolic rate).. BMR is the amount of energy required while at rest (sufficient only for the functioning of vital organs.. eg, heart, kidney, lung, ect..) the formula:

Men: BMR = 66 + (13.7 x weight in kg)+(5 x height in cm)-(6.76 x age in years) Women: BMR = 655 + (9.6 x weight in kg)+(1.8 x height in cm)-(4.7 x age in years)

example:
Men: BMR = 66+(13.7 x 70) + (5 x 170)-(6.76 x 30) = 1672.2

next, you need to know your activity multiplier.. from no exercise to twice per day exercise.. choose your multiplier:

no exercise = BMR x 1.2
1-3 days per week = BMR x 1.375
3-5 days per week = BMR x 1.55
6-7 days per week = BMR x 1.725
twice per day = BMR x 1.9

example:
activity multiplier = 1672.2 x 1.375 = 2257.47 calorie/day

Note: find out more of local food guide here..