I do one high intensity work-out for only an hour…HOW MUCH CAN I EAT?

A high intensity workout at maximum effort, for 60 minutes burns up about 15 cal/min or 900 calories.  Subtract from exercise calories, the calories you would have burned sitting for an hour, about 100.  Exercise caloric expenditure would be an additional 800 calories over resting rate of 1500 calories for the average woman, making her total requirement 2300 calories for the day.   For males, average resting caloric needs are between 1800 – 2000 calories.  To calculate a more accurate value for resting calories use the Harris- Benedict equation.

Working hard does not mean you can down as much food as you want.  Just two pieces of a large cheese pizza and a 16 ounce soda totals up to 755 calories, 21 g protein, 15 g of fat, and 136 g of carbohydrate. 

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