Table 2.
Estimated daily caloric requirements for ultra-marathon runners, based on sex, typical extremes of body mass/fat, and session duration/pace
| PACE | FEMALE | MALE | ||||||
|---|---|---|---|---|---|---|---|---|
| 50 kg (15% BF) | 70 kg (24% BF) | 65 kg (10% BF) | 85 kg (20% BF) | |||||
| 1 h | 3 h | 1 h | 3 h | 1 h | 3 h | 1 h | 3 h | |
| 11.5 min·mile− 1 (8.4 km·h− 1) | 2004 | 2726 | 2443 | 3455 | 2553 | 3492 | 2959 | 4187 |
| 9 min·mile−1 (10.7 km·h− 1) | 2103 | 3023 | 2581 | 3870 | 2681 | 3878 | 3127 | 4692 |
| 7 min·mile−1 (13.8 km·h− 1) | 2236 | 3423 | 2768 | 4430 | 2855 | 4398 | 3354 | 5372 |
e.g., a female runner of body mass 50 kg (~ 15% body fat), training for 1 h per day at a pace of 9 min·mile− 1, would need an estimated 2103 Kcal·d− 1. BF body fat. h hour