I am about 15 pounds overweight, and I run 3-6 miles everyday. How many calories should I consume in order to have enough energy to run, but also lose the 15 pounds?
It depends how fast you are running and the intensity of the route. For example, let's say i run 6 miles today, but it took me 10 hours to do it. Obviously, i didn't reach my target heart rate and thus, I did not achieve the maximized fat burning process.
I wouldn't worry so much on calories, but rather what you are eating. With any cardio, you want to sustain your stamina. So eat high fiber carbs, like whole grain bread or brown rice. Add a banana for some natural sugar and potassium. Eat lean proteins like eggs, tofu, fish and chicken to add lean muscle. Combine this with consistent regular exercise, you will see the pounds come off. Just avoid empty calories such as soda, candy, etc.