Calories To Maintain Weight

Calories To Maintain Weight

Calories to Maintain Weight

If you’re currently at a healthy weight, you can follow general calorie guidelines to maintain your body weight. According to Medline Plus, if you have a body mass index, or BMI, of 18.5 to 24.9 your body weight is within a healthy range. You can calculate your BMI by multiplying your body weight in pounds by 703, dividing by your height in inches and dividing by your height in inches again.

Calories to Maintain Weight

General Guidelines

The Dietary Guidelines for Americans 2010 provide estimated calorie needs for weight maintenance, based on the average needs of people in each age and gender group. Based on these estimates, women ages 19 to 30 need 1,800 to 2,400 calories, women ages 31 to 50 require 1,800 to 2,200 calories and women over 50 need 1,600 to 2,200 calories. Men ages 19 to 30 require 2,400 to 3,000 calories, men ages 31 to 50 need 2,200 to 3,000 calories and men over 50 require 2,000 to 2,800 calories each day to maintain a healthy body weight. Specific calorie needs are based on body weight and activity level.

Inactivity

If you don’t exercise much or at all, you require about 13 calories per pound of your body weight to maintain a healthy weight, according to Harvard Medical School. This means a 125-pound, inactive woman needs about 1,625 calories per day, a 145-pound individual requires about 1,885 calories and a 170-pound inactive man needs about 2,210 calories each day.

Moderate Physical Activity

If you’re moderately active, you need about 15 to 16 calories per pound of body weight to maintain a healthy weight, according to the University of Washington and Harvard Medical School. This means a moderately active 125-pound woman needs 1,875 to 2,000 calories, a 145-pound moderately active individual needs about 2,175 to 2,320 calories and a 170-pound man with a moderate physical activity level requires about 2,550 to 2,720 calories each day to maintain a healthy body weight.

High Activity Level

If you exercise regularly, your calorie needs are a bit higher. Washington State University recommends you consume 18 calories per pound of body weight if you regularly participate in strenuous physical activity. For example, an active 125-pound woman would need 2,250 calories, a 145-pound person would require 2,610 calories and an active 170-pound man needs about 3,060 calories each day to maintain a healthy weight.

how many calories a day to lose weight

how many calories a day to lose weight

The question is how many calories a day to lose weight.
The key to a successful diet is knowing how many calories to lose weight you need per day. While dieting is a combination of different healthy lifestyle choices, a bulk of it does depend on what you eat each day. You may buy the most expensive exercises machine in the world and drink whatever weight loss concoction is offered in the market, but if you don’t watch what you eat, it will all go to waste

Calorie Counting the Easy Way

Some people make the mistake of searching for different low-fat recipes and keeping a collection of it so they can use this for their daily meals. While this may work in some instances, one must keep in mind that even if you watch what you eat, if it exceeds the amount of calories you’re supposed to eat per day, then you won’t lose weight.

Conversely, even if you eat food of the normal variety, if you stay within your calorie limits, you’ll be able to maintain your desired weight. So how many calories should i eat to lose weight, you ask? Well, there’s no definite answer to that question. It all depends on your weight loss goal, your activity level and your metabolism rate.
The Basics Of Calorie Counting

how many calories a day to lose weight

If your main question is how many calories should i be eating to lose weight, then the average person’s daily calorie requirement is around 2000-2500 calories per day. This is for people who are moderately active, have a normal body type and are simply seeking to maintain a healthy weight. However, when it comes to how many calories to eat to lose weight, then it’s around 1800-2000 for people with a moderately active lifestyle. If you want a simple measurement on how much you should cut from your daily intake if you want to lose weight, picture your weight loss goals first.

As a standard, it’s recommended that a person cuts 500 calories off their daily intake if they want to lose around a pound per week. Remember this is for people whose activity levels are moderate, meaning they have an outlet that allows them to burn calories. This does not necessarily mean that they have an exercise routine, this may also mean they walk a lot, or undergo a lot of physical exertion at their workplace or home.

If your problem has always been on how many calories needed to lose weight and can’t seem to successfully figure out the exact intake you need, try cutting your overall intake by one-third. This is more difficult to achieve because this is a bigger adjustment, but if you have problems calorie counting and want to lose weight fast, this is a faster way.
How Activity Levels Affect Your Calorie Count

If you are asking about “how many calories should I eat to lose weight”, then your goals are easier to reach if you have some form of daily activity that keeps you on the move. Calories that are not put into use or burned due to physical activity are stored as fats, so the more sedentary your lifestyle is, the less calories you need to take in on a daily basis.

Sedentary lifestyle means you don’t do much physical exertion, such as those who have desk jobs or don’t have jobs at all and stay at home most of the time. The average recommended daily calorie intake for people like these is around 1800 for females and 2200 for males at most.

Counting how many calories to consume to lose weight depends on how much you burn. If you feel like you can’t stretch your calorie count that low without feeling deprived and hungry all the time, raise your activity levels per day so you are free to take in extra calories as well.
How Many Calories Should I Eat To Lose Weight

There’s no excuse for you not to figure out how many calories to burn to lose weight. If you can’t do it manually, there are a lot of resources on the Internet which can help you. First off, there are BMI calculators which can help determine how far from the normal weight you are currently at. There are also online nutrition guides that give you an approximation on how many calories a certain food or meal has.

This helps a lot if you’re trying to stay within your daily limit. There are even some sites that offer to note down what meals you’ve had for the day and how many calories you’ve taken in so far. There are also calculators available which will help you determine the right daily calorie intake level for you, depending on your gender, activity level and weight loss goals. There is no shortage of tools you can use if you’re having a difficult time.

how many calories a day to lose weight

Additionally, you can always seek the help of a nutritionist or physician. This is especially true if you have a health condition that dieting might affect. They have the experience needed to answer the question, ‘how many calories can i eat to lose weight?’ And give you advice on how to achieve this.
Burning The Extra Calories Away

Nobody follows their calorie guide perfectly, and there will be days where in you will exceed your recommended levels. So how many calories should i burn to lose weight, you ask? It all depends on what your levels are.

For example, based on your goals and body type, your recommended daily goal is 2000 calories. Then one day you were at a party and consumed more than recommended. With the use of online tools, determine how many calories you consumed during the day and this is the amount of calories you need to burn.

Small steps help a lot, like walking home from the party if it’s not too far away. Additionally, before going to occasions where you know you’ll eat more, eat healthy meals beforehand or drink lots of water to lessen your appetite.

Some people may find it cumbersome determining how many calories per day to lose weight; however this is necessary for any diet to be successful. It may be good to note too, that it’s not all that difficult to learn how many calories to lose weight is needed by each person because the resources you need are right there, all that’s needed is your determination and patience.

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