Take the 2-minute tour ×
Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It's 100% free, no registration required.

Since I've started running I've noticed that my appetite has gone up incredibly.I need to know how much I can eat to stave off the hunger while staying under my caloric burn. Is there a way to calculate how many calories you burn during interval running (run 2 minutes walk 3 minutes, etc)?

I've worked very hard to drop a significant amount of weight, and while being hungry is unpleasant, I don't want to overeat and start putting the weight back on for sure. Additionally, I still have a few pounds left to lose.

share|improve this question
1  
I'd simply be patient until you're able to regularly run 5k, then you should be well above the minimum caloric uptake required to feel comfortable. –  Ivo Flipse Mar 24 '11 at 23:28
1  
I'd just eat healthy and not worry about the calories. Weigh yourself each week and see what you get - tweak as you see fit. If you are an emotional eater, avoid any foods that might trigger you to over indulge. I know a guy is incredibly fit now and he refuses to eat pizza ever b/c it's what got him obese (not fat, but truly obese). Keep logging those miles! –  Rhea Mar 25 '11 at 4:19
add comment

1 Answer 1

up vote 5 down vote accepted

For a decent estimate, figure out the total number of minutes you spent walking and the total amount you spent running, and multiply each by the appropriate number of Calories/minute (Here is a site with some speed vs. energy expenditure charts). If you don't know how fast you run/walk find a measured track (they're usually 200 or 400m) and time yourself. Many smartphones have good enough GPS to give you your running speed too.

This calculation is a little bit of an oversimplification since your energy expenditure will remain elevated throughout the walking interval. If you're willing to put a bit of money into it, get a GPS/heart rate monitor. The good ones combine a number of factors to estimate your caloric expenditure. I have an older one, and although the GPS can't handle being under any tree cover whatsoever, it's an awesome training tool for running on the road.

I think this next bit is negligible, but for completeness: even using a GPS/heart rate monitor wont factor in the calories you burn due to an elevated metabolism after exercising. This study compared the calories burned after running continuously or with high-intensity (anaerobic) intervals. The people who did the high-intensity intervals burned about twice as many extra calories in the nine hours post-exercise: 64 vs. 32 additional Calories. Since the subjects were all 21-year-old males, these numbers probably aren't generalizable to the general population, but they at least give you a ballpark idea.

share|improve this answer
add comment

Your Answer

 
discard

By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.