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Normal day I burn 700-1200 calories depending on whether I ride or run. Riding is on the low end, when I'm running it's on the higher end usually.
With that, to stay stable, I eat 3000-3500 calories.
40% Carb, 40% Fat, 20% Protein, roughly.
According to garmin:
Avg cals burned per day: 2800
Active cals: 900
Currently running a deficit of 500 per day to get to race weight at 147 / 10%
Balance from carbs based on daily expenditure
weekly training load: 12-14 hours per week
Body fat: well my Tanita scale usually tells my 7-11%, but I donâ€™t trust it since how well I am hydrated will greatly affect the result. I did a hydrostatic weight a couple years ago and was just under 10 if I recall.
Caloric need: 2500-5000 kcal (depends on the day)
Caloric Intake: aiming for 250 kcal deficit each day in attempt to get to 164-165 lbs
Average breakdown the past 2 weeks:
- 50% carbs (range of 42-58)
- 32% fat (range of 24-41)
- 18% protein (range 15-21)
I havenâ€™t really been trying for anything specific at the point. Mostly just collecting data to see where Iâ€™m at. I was a bit surprised how high percentage of fat and low percentage of protein Iâ€™ve had on a number of days. However Iâ€™m always getting at least 1.5 g/kg of protein each day and most days Iâ€™m at 2 g/kg.