What would be your calorie recommendation for Sam using the Mifflin St. Jeor equation in your book? Remember to include an activity factor (1.3) and the calories he would burn when he is running. Calculate his calories based on a day when he would run 8 miles. Include your work.

Sam is a 25-year-old male who runs half marathons 6 times per year. He trains all throughout the year and he is currently preparing for his next half marathon in 4 weeks. He weighs 150 pounds and is 5 feet 10 inches tall. His current weekly training schedule is yoga 2 times per week, 2 8-mile runs (1 hour for each run), and 1 long 10 mile run (75 minutes) on the weekend. He typically runs in the afternoon after work and his long run is in the morning on a Saturday. His heart rate monitor reports that he burns 900 calories per hour on his runs.

His current dietary intake is below.

Breakfast (7am): 2 cups of cooked oatmeal, 1 medium banana, and 16 oz. of orange juice

Lunch (12 am): Arby's Beef n Cheddar Classic, Medium Curly Fries, 16 oz. of water, and a small chocolate shake

Snack (3pm): 1 large orange, 16 oz. of water

Activity: Run from 4-5pm

Dinner (7:00pm): 5 oz. of chicken breast, 1 cup of steamed broccoli, 1 cup of green beans, 1 cup of ice cream, 16 oz. of water

Sam has come to the sports dietitian (you are the dietitian) to get more information about improving his dietary intake to help improve his performance and shed some time off his half marathon time. His body fat is 13% and he does not want to change his body composition. He just wants to focus on his dietary intake. As the sports dietitian, you recommend that he consume 7 grams of carbohydrate per kilogram of his body weight and 1.2 grams of protein per kilogram of his body weight.