Running Calories for Women Over 40 — What Actually Drives Burn

When it comes to burning calories and body fat, many believe exercise is the most effective tool. However, this couldn’t be further from the truth.

Research shows that energy expenditure happens through three mechanisms: RMR, thermic effect of food, and activity energy expenditure (NEAT/physical activity).

Here is a brief description of each and the percentage of energy they contribute to burn daily:

• Resting Metabolic Rate (RMR): The calories the body burns at rest and sustaining function, accounting for 60–80% of total energy expenditure.

• Thermic Effect of Food (TEF): The calories burned during the digestion and absorption of food, accounting for 10% of total energy expenditure.

• Physical Activity: This includes exercise and non-exercise physical activity (NEAT), which accounts for 20–50% of energy expenditure.

Running Calorie Calculator — Inputs and Outputs You’ll Use

The running calorie calculator takes information such as weight, distance, time, pace, include, and terrain and calculates calories burned. Below we discuss each input and highlight its function.

Inputs

• Weight: Body weight influences energy expenditure.
• Distance or Duration: Longer distances and durations expend more calories.
• Pace: Your average running speed.
• Grade/Incline (optional): Sources indicate that inclines increase cardiometabolic energy cost.
• Terrain: Identifying treadmill, outdoors, or trail running all influence energy expenditure.

Outputs

• Calories Burned: Total calories burned, and number of calories burned per minute.
• Pace/Speed Equivalence: Refers to comparing running efforts that produce the demand (energy cost, heart rate, or perceived exertion).
• Suggested Fueling Window: Recommended fueling window for the best performance.

How We Estimate Calories — METs and the ACSM Running Equation

The running calculator estimates calories using the metabolic equivalent of task (MET) and the American College of Sports Medicine (ACSM) running equation. Below, we show you how these are used and the results they produce.

MET Method (Quick):

The running calorie calculator uses the MET method as a quick way to determine the estimated calories burned with the following formula.

Research explains that the metabolic equivalent of task (MET) is a unit that measures the intensity of physical activity using a set of determined values.

Using the data in the table, we can calculate calories burned with the following formula:

• MET x Weight (kg) x Duration (Hours) = Calories

Let’s use a 70 kg woman who wants to jog for 30 minutes:

• 8 x 70 kg x 0.5 hours = 280 kcal

ACSM method (more precise):

The ACSM method is used to estimate oxygen consumption (VO2) and energy expenditure. It is more precise as it accounts for speeds and inclines.

The ACSM method also calculates grade (incline) with the following figures:

• Flat: 0.00
• Uphill: 0.03
• Downhill: -0.02

The ACSM method uses the following formula to determine VO2, kcal/min, and kcal burned:

• (0.2 x speed (m/min)) + (0.9 x speed x grade) + 3.5 = VO2 (mL/kg/min)
• VO2 x weight (kg) ÷ 200 = kcal/min
• kcal/min x duration (minutes) = kcal burned

Let’s use a 70 kg woman running 10 km/h (5 km/h) on a 1% incline

Step 1: Convert speed to m/min

• 10 km/h x 1000 ÷ 60 = 166.7 m/min

Step 2: Insert into the ACSM running equation to determine VO2

• (0.2 x speed (m/min)) + 0.9 x speed x grade) + 3.5

Here is the calculation:

• (0.2 x 166.7) + (0.9 x 166.7 x 0.01) + 3.5 =
• 33.34 + 1.5 + 3.5 = 38.34 ml/kg/min

Step 3: This is then converted to kcal/min using this formula:

• VO2 x weight (kg) ÷ 200 = kcal/min

Here is an example:

• 38.34 x 70 ÷ 200 = 13.41 kcal/min

Step 4: Calculate for 30 minutes:

• 13.41 x 30 = 402.3 kcal burned

Use Your Number — Fueling, Fat Loss, and Recovery for Midlife Runners

Once you have received your results, you can begin using these figures for specific goals. Below, we discuss common goals such as fat loss, performance, and menopause-specific issues, including calorie intake and macronutrient recommendations.

Fat Loss

Fat loss requires a calorie deficit, which is consuming fewer calories resting metabolic rate (RMR). Therefore, if your recommended calorie intake is 1,800 kcal/day, apply a deficit of 200–300 kcal. This will allow you to burn fat at rest.

When this is combined with the energy expenditure from a run such as the 402 kcal burned above, it will create a greater deficit.

However, before restricting calories, you must consider calorie requirements to perform the run and recovery.

To achieve this, we recommend calculating your calories burned using the ACSM method and allowing this amount to be your deficit on your running days. As for your rest days, we recommend applying your deficit through nutrition.

Calorie and Macronutrient Recommendations

• Rest Day Calories: Calorie deficit (-200–300 kcal/day from nutrition)
• Running Day Calories: Calorie deficit (-200–300 kcal/day from running)
• Carbohydrates: 35–45% of daily calorie intake
• Protein: 30–35% of daily calorie intake
• Fats: 25–30% of daily calorie intake

This is an example of a woman with an RMR of 1,800 kcal/day:

Rest Day Calorie Deficit (Nutrition)

• 1,800 kcal (RMR) - 400 kcal = 1,400 kcal

Running Day Calorie Deficit

• 1,800 kcal (RMR) - 400 kcal (30 mins running) = 1,400 kcal

Tips

• These figures will not always be exact. The key is to aim for consistency, avoiding calorie swings day-to-day.
• Prioritize recovery, consuming a balance of carbohydrates and protein to restore energy and repair muscle tissue.

Performance

Improving nutrition to boost performance requires a balance of calorie intake with a focus on carbohydrate intake to fuel runs and restore energy stores.

This, of course, should be balanced with protein (1.6–2.2g/kg) to repair muscle tissue and healthy fats to regulate hormones, reduce inflammation, and absorb vital nutrients.

Studies show that consuming carbohydrates before endurance exercise can benefit performance. We recommend consuming between 1–3 hours before your session.

Additionally, carbohydrate intake should be prioritized post-workout. Research recommends consuming 1–1.2g/kg/h in the initial 4 hours post-exercise to restore muscle energy stores (glycogen).

This should be combined with electrolytes to rehydrate and restore fluid balance.

Calorie and Macronutrient Recommendations

• Calories: Balanced (equal to RMR)
• Carbohydrates: 55–60% of daily calorie intake
• Protein: 20–25% of daily calorie intake
• Fats: 20–25% of daily calorie intake

Menopause-specific

Several considerations should be made when running during menopause to sustain and elevate performance.

Studies indicate that declining estrogen can result in decreased muscle mass, strength, reduced oxygen-carrying capacity, and impaired recovery.

To support and improve your running during menopause, focus on the following areas.

• Resistance Training: Performing 2–3 times a week helps maintain and improve muscle strength. Studies also show that heavy resistance training can improve running economy.

• Sleep: Sources indicate that sleep deprivation increases circulating stress hormones, decreases glycogen regeneration, deregulates appetite, and impairs muscle repair. Therefore, correct sleep can help regulate these functions, helping to support running performance.

• Monitor Iron Levels: As estrogen levels decrease, iron levels can increase. Research shows this can lead to iron overload, resulting in oxidative stress that can damage muscle, tissue, and performance.

• Joint-Friendly Progression: Beginners with joint issues should perform walking and running intervals by duration or distance. This should be combined with resistance training and an effective warm-up routine.

Like running for performance, focusing on carbohydrates, protein, healthy fats, and electrolytes will help fuel the body, support recovery, and restore fluid balance.

Calorie And Macronutrient Recommendations

• Calories: Balanced (equal to RMR)
• Carbohydrates: 40–45% of daily calorie intake
• Protein: 25–30% of daily calorie intake
• Fats: 20–25% of daily calorie intake

Worked Examples (Follow Along)

Here are some examples that highlight how the calculator works for different running requirements.

Easy 30-Min Jog (Flat)

The first example we will be using is a 65 kg woman jogging at 8 km/h for 30 minutes on a flat surface.

Example Information

• Duration: 30 mins
• Speed: 8 km/h (jogging)
• Grade: Flat (0.00)

Step 1: Convert speed to m/min

• 8 km x 1000 ÷ 60 = 133.33 m/min

Step 2: Determine VO2

• (0.2 x 133.3 (m/min)) + (0.9 x 133.3 x 0) + 3.5
• 26.66 + 3.5 = 30.16 ml/kg/min

Step 3: Convert to kcal/min using this formula

• 30.16 x 65 kg ÷ 200 = 9.8 kcal/min

Step 4: Calculate for 30 minutes

• 9.8 x 30 = 294 kcal burned

Steady 5 Km (Mixed Terrain)

This example is a 70 kg woman running 5 km on mixed terrain. When calculating mixed terrain, you can calculate each segment's VO2 with the formula above and add them together.

Example Information

• Weight: 70 kg
• Duration: 30 mins
• Speed: 8 km/h (steady/jogging)
• Terrain Segments:
  • 15 mins flat (0.00)
  • 10 mins uphill (0.03)
  • 5 mins downhill (-0.02)

Step 1: Convert speed to m/min

• 8 km/h x 1000 ÷ 60 = 133.3 m/min

Step 2: Determine VO2 by applying the ACSM equation to each segment

• (0.2 x speed) + (0.9 x speed x grade) + 3.5

Step 3: Convert VO2 to kcal/min

• (VO2 x weight (kg) ÷ 1000) x 5

Step 4: Add the calories of each grade

• 159 + 118 + 49 = 326 kcal burned

Treadmill Hill Session (Set Grade)

This example shows you how to calculate the calories burned on a treadmill hill session with a set grade.

Example Route

Weight: 75 kg

Duration: 30 mins

Speed: 8 km/k (jogging)

Grade: Hill 0.03

Step 1: Convert speed to m/min

• 8 km x 1000 ****÷ 60 = 133.33 m/min

Step 2: Determine VO2

• (0.2 x 133.3 (m/min)) + (0.9 x 133.3 x 0.03) + 3.5
• 26.66 + 3.6 + 3.5 = 33.76 ml/lg/min

Step 3: Convert to kcal/min

• 33.76 x 75 kg ÷ 200 = 12.66 kcal/min

Step 4: Calculate for 30 minutes

• 12.66 x 30 = 379.8 kcal burned

Accuracy and Re-Testing

Consistency is key to maintaining accuracy with the running calorie calculator. Below, we list effective ways to ensure tracking is accurate, and when to re-test.

Expect ±10–20% variance

The running calorie calculator is a highly accurate tool; however, no amount of calculation can predict subtle changes to pace and gradient that can occur during your run that can affect the number of calories burned. To account for this, we recommend allowing for a ±10–20% variance.

For example, if your calories burned are 350 kcal, a ±20% variance would range between 280–420 kcal. This provides you with a realistic impression of calorie expenditure.

Many people fall into the trap of overestimating their expenditure, which can be confusing when they don’t see results.

Expecting a variance and even underestimating by 10–20% will ensure you are within your calorie allowance. This makes it easier to maintain a calorie deficit, improving your chances for success.

Keep Your Method Consistent

Maintaining consistency with your calculations is essential when calculating your running and progress.

This can be done with the following practices:

• Use the same equation, units, and incline method
• Update weight monthly
• Note grade usage
• Choose km/h or mph and stick to it
• Avoid mixing data (treadmill readings and GPS calorie readouts)

Re-Check If Pace Or Weight Changes

Over the course of your running journey, weight, pace, grade, and intensity can change, which can alter calculations. If you suspect any changes, recalculate to ensure your estimates are accurate, and help you maintain a clear understanding of your calorie intake and expenditure.

Sources

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