Mike is a long distance athlete who competes at national level. He is training very hard to be ready for the next running competition that will take place in 4 weeks.

You as a trainer are working together with his regular coach to guide Mike through the competition preparation and to support him to implement effective nutritional strategies.

Mike's information:

Age: 28 Height: 178 cm Weight: 80kg Activity level: Extremely active

You are required to approximately calculate (using the Harris-Benedict Formula) Mike's nutritional requirements (daily calories intake) in order to satisfy his demanding physical activity regimen and to maintain his body weight.

Once you worked out Mike's calorie needs, you then need to calculate how much of each macronutrient he should aim for. (Carbs, Proteins, Fats)