How Many Calories Should You Eat To Maintain Weight

How many daily calories you need to maintain weight loss is relative and varies from person to person. There are no magic numbers precisely because the body’s calorific needs fluctuate depending on the age, height, weight, sex, level of physical activity, percentage of body fat and type of food intake.

Having said that, there is a way in which you can calculate the approximate number of daily calories you need to maintain weight loss. The Harris-Benedict principle helps you assess your Basal Metabolic Rate (BMR). This is the amount of energy your body needs on a daily basis to carry out all its functions. This means just the basic stuff without any exercise.

Your BMR and your energy expenditure together make up your desired calorie intake per day. If your food intake is equivalent to this number, you can maintain weight loss. If you take in fewer calories than the number you arrive at, you will lose weight.

Here’s how you calculate your BMR:
For men:
In Pounds: 66.5 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

In Kgs: 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) - ( 6.8 x age in years )

For women:
In Pounds: 655.1 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

In Kgs: 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Now, you have to find a way to put in the calories expended on activities. This depends on your lifestyle. If you are sedentary, you need fewer calories. If you workout regularly, you will need more.

Depending on your activity, calculate your energy expenditure:
Sedentary people: BMR x 20%
Moderate activity: BMR x 40%
Highly active: BMR x 60%

Add the above number to your BMR. That’s it!

You can calculate the total number of calories you are taking in through food-calorie tables. These tables give you near exact readings. Keeping a food diary can help you make near exact calorie readings. Compare your readings with your daily quota of permitted calories and you will soon know where your weight loss efforts are headed!

Important note: This calculation is not valid in case of an illness or pregnancy/lactation.

Learn how to Maintain Your Weight

Limited time price of only $7! 

Your $7 Purchase is Safe With PayPal