Weight-Loss Nutritions,Calorie Intake etc..

[NewLeaf]

So my work out schedule consists of training for a 10 mile race upcoming this April. I have two weekly runs and then a long run on Saturdays. Building up mileage a bit each week. On days that I run, I do upper body weight training, and lower body weights on my off days with crosst raining on a bike or some other cardio.
Then one day of no weights and all cross training cardio (no running.).

I'm 5'3", 163lbs, ...any idea of the # of calories I should be taking in to keep a consistent weight loss? I really struggle with my metabolism, and have for years. Had my thyroid checked several times, nothing shows up. So I'm not sure where to begin anymore.

 

[Beagle1]

Considering how much exercise you do, you need a lot of calories each day!

I did a quick Google search for "calories needed", and was the first on the results list. According to it, a person of your height and weight needs just over 2000 calories a day with a sedentary lifestyle, where as Very Active gives a result of nearly 3000 calories. These are to maintain weight. For a healthy loss of 1-2 lbs a week, you should subtract 500-1000 from this number, and I would say, given your activity level, don't drop under 1500 calories a day! When you don't get enough calories, it really stunts your metabolism. If you're eating less than this right now, you may gain a little weight initially but once your body gets used to it, it will start buring that weight right off again!

I might also suggest you make sure to get enough carbs and proteins in every day, so don't have the full 1500 in just veggies (although they are also necessary). A serious athlete does not want to be on a fad diet! Carbs are a very efficient source of energy, and protein is best used for muscle building (which in turn burns energy best!). Keep in mind though, I'm no pro, so perhaps a nutritionist consultation would be a good dime spent if you're really serious

 

[NewLeaf]

Beagle, thanks so much!!! I am thinking about meeting up with a nutritionist but your information is a great starter for me! I really appreciate it!