Maintain weight how many calories

If your body mass is not within the healthy range, use our ideal weight calculator to set a weight goal. In this situation you should increase or decrease your calorie intake, rather that focusing on weight maintenance. There are many methods to answer what are my maintenance calories.

Some of them are really sophisticated and need to be carried out in the laboratory; others involve using fitness trackers, apps, or different equations. There is no universal formula for estimating energy expenditure, but we usually calculate it by first assessing your basal metabolic rate BMR , and then multiplying it by appropriate physical activity level PAL value.

Researchers have developed several equations that predict basal metabolic rate. The physical activity level is a way of expressing a person's daily physical activity. Typical adult PAL values range from 1. Do you wonder how many calories you burn while performing different types of activities? Try the calories burned calculator to find out!

They identified several reasons, including:. As some people lose weight, they actually require less energy than a person who was already at that weight with all other factors also remaining the same , so by sticking to their calculated maintenance calories, they would actually gain weight. It isn't possible to calculate how much energy requirement decreases due to weight loss, as it affects components of total energy expenditure: it slightly reduces basal metabolic rate, the thermic effect of food, and nonexercise energy expenditure.

You may not even realize that you are moving less; our bodies just try to be more efficient. If you recently lost weight, don't worry - it doesn't mean that you will put it back on! Being aware of the factors associated with weight loss maintenance will help you to implement prevention strategies. Increasing your physical activity may be one of the easiest and the most helpful solutions to this problem. To answer the question what are my maintenance calories? Lisa is a 25 year old woman who wants to maintain her weight.

Doing some cardio, including walking, swimming, or jogging, can also be important — not necessarily for weight loss but for optimal health and general well-being.

Lifting weights is important, as it reduces muscle loss and prevents your metabolic rate from slowing. Cutting carbs is a very effective way to lose weight, as it reduces appetite and makes you eat fewer calories 37 , Studies have shown that eating a low carb diet until fullness can make you lose about two to three times more weight than a calorie-restricted, low fat diet 38 , Simply ensure that you eat quality, fiber-rich carb sources , focusing on whole, single-ingredient foods.

Many websites and apps can help you track your calorie intake. How many calories you need per day depends on whether you want to maintain, lose, or gain weight , as well as various other factors, such as your gender, age, height, current weight, activity level, and metabolic health. Reducing calories does not mean starving yourself. A few simple dietary and lifestyle changes, including exercising, properly hydrating, and increasing your protein intake, can help you lose weight and feel satisfied.

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