How many calories, carbs and protein should someone who runs between 70-100km per week be consuming per day?

Fannie Collingwood: Males 19 to 30 years of age need 2,600 to 2,800 calories daily and 3,000 if very active.. From ages 31 to 50, males need only 2,400 to 2,600 calories each day, and after 50 years of age, the daily requirement decreases to 2,200 to 2,400.Eating right for men's health means putting together a daily diet with these choices: Five or more servings of fruits and vegetables. They're high in vitamins, minerals, and fiber, and low in calories. Be sure to eat a variety of vegetables of all different colors â€" think green, orange, yellow, red, even purple. Avoid vegetables cooked in fat, like fried zucchini or onion rings.At least six servings of whole grain breads, cereals, and starchy vegetables. Whole grains contain added fiber to help lower your blood cholesterol and make you feel full. Choose unrefined whole-grain breads and cereals over those that contain refined white flour. Starchy vegetables include peas, corn, potatoes, and dried beans like pinto or ki! dney. If cooked without a lot of added fat, these vegetables will help you feel full with relatively few calories. However, if you are trying to lose weight or have a history of prediabetes or diabetes, you may need to limit your intake of starches in general.Two or three servings of low-fat dairy products. Choose skim milk, fat-free or 1 percent yogurt, and low-fat cheeses.Two or three servings of lean meat, chicken, and fish. You should pick cuts of meat with little to no visible fat, and remove the skin from chicken and other poultry. Avoid fried or breaded dishes.Cut back on sweets. To optimize your health, cut back on sugary foods full of refined carbohydrates like pastries, other desserts, and sweetened cereals. They are high in calories, but provide little or no nutritional benefit.Limit your sodium intake. Use herbs to season your food instead of salt and minimize your intake of packaged foods.Skip the saturated fats. Butter, cheese, and lard can lead to clogged art! eries and heart disease. On the other hand, unsaturated fats l! ike olive oil, walnuts, and avocados, in moderate amounts, can actually help raise your level of the "good" cholesterol (high density lipoprotein or HDL) that protects against heart disease. Men’s Health: Healthy Diet PortionsAnother key to maintaining your health as a man is eating the right amounts of foods. Use this list of single-portion measurements as your guide: 1 cup of fresh vegetables or fruit1/2 cup of starchy vegetables or dried beans1 slice of bread1 cup of dry cereal or ½ cup cooked cereal1/3 cup of rice or pasta1 cup of low-fat milk3 ounces of lean meat, chicken, or fish After just a few days of measuring portions, you’ll be able to eyeball the various sizes, but if you need to estimate a portion on the run, remember these visuals: ½ cup is about the size of half a tennis ball1 cup is about the size of a baseball3 ounces of protein is about the size of a deck of cards Whether you want to lose weight or maintain your weight, you also need to keep track o! f calories to make sure you burn more energy in a day than you take in, with being as active as you are it looks like you do... :)...Show more

Dorris Homola: I would say around 3000Don't eat just junk food though, eat healthy stuff.