Zone 3: RPE 5-6 71-79% VO2 Max, Moderate effort ~Marathon pace – Carbs 80%/Fat 20%.Zones 1-3 utilize primarily a mix of blood glucose, muscle glycogen and fat. Training Intensity Zones and Substrate Utilization Also, the more aerobically fit, the higher the percentage of fat (or lower percentage of sugar) utilized at higher intensities. It should be noted the reported 100 calories burned per mile is a rough estimate and may not be accurate in your case. As you can see, the calories-in, calories-out approach is a bit more complicated than merely entering your activities and meals. The fat calories don’t need to be replaced if the goal is to shed fat, but the carbohydrate calories do, and 350 calories will naturally occur at your next timely meal. During an easy one-hour recovery run, you might burn a 50/50 ratio as 350 calories from fat and 350 from carbohydrates. What the app doesn’t take into account is the fuel source of the 700 calories – which depends on the intensity and duration of the workout. Knowing this, you might think there is some cushion in your daily caloric allotment.
So, for example, when you go for a one-hour run, let’s say an app reports you burned 700 calories. In all activities from sleeping to running all out on the track, your body is fueled by a combination of carbohydrates and fat and a small amount of protein depending on the duration of activity and food intake. You burn a higher percentage of fat when the heart rate is low (like when you’re recovering on the couch, sleeping, walking, or light jogging) and a higher percentage of carbohydrates when the heart rate is high (during speed work, tempo runs, and hill repeats).īut there is always a mix of substrate utilization (fuel source) at any given time. But in this case, the math doesn’t work like that. Here’s how calorie counting becomes problematic: When a completed workout reports X number of calories burned, we assume that X calories all came from carbohydrates, which is glycogen that needs to be replaced. Most assume that if the consumption of 3,500 calories equals one pound of body weight, reducing your intake by 3,500 calories via a combination of eating less and exercising more will result in one pound of weight loss, right? No, it’s not quite that simple. With the numerous health and fitness apps at our fingertips, such as MyFitnessPal, MyPlate, and Lose It!, counting calories consumed minus calories burned has become an easy and convenient way to fit weight loss into a busy day using a simple math equation. Follow the tried and true path, and heed advice from this guide to burning calories and a balanced macronutrient ratio before you get started.
DAILY MACRO PERCENTAGES HOW TO
But, how to achieve this ideal physique is like a fork in the road, and the weight loss GPS may guide you on an off-road journey leading to a dead end. Still, whether it’s to shed a few unwanted pounds or improve performance, striving for leaner body composition is an ongoing process for many athletes. Just like books, they shouldn’t be judged by their cover.
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