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Calories To Eat To Maintain Weight

Calculation Of Calorie Requirements

how many calories should I eat to maintain my weight? (your maintenance calories calculator)

This calculator uses the mathematical body model developed by Kevin Dennis Hall, Ph. D., and his team of researchers at the National Institute of Diabetes and Digestive Kidney Diseases of the National Institute of Health. It has been shown that his mathematical model can accurately determine an individual’s energy requirements for weight management. It challenges the popular 3,500 calories per pound rule by accounting for the body dynamics discussed earlier, including body adaptations that oppose weight change and the weight change associated with changes to glycogen and extracellular fluid levels.

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How Many Calories Do I Need To Maintain My Weight

As you can probably imagine, with so many factors affecting your daily calorie needs, this isnt such a simple question to answer. But we can give you some guidelines.

To maintain your weight, youll need to figure out how many calories you expend in a day, then aim to take in the same amount of calories on averageeating more could lead to weight gain, and eating less could lead to weight loss.

The 2020 Dietary Guidelines for Americans provide target daily calorie intake ranges to promote a healthy weight, accounting for the factors described above as well as age and sex . Remember, these are averages, so try not to get too hung up on these numbers.

Recommended Reading: Should I Count Calories Or Carbs

Look Out For Sudden Weight Loss

Sudden, unintended weight loss can be a sign of a serious medical problem such as cancer, gastrointestinal disorders, and even some neurological diseases. If you or a loved one is losing weight rapidly without meaning to do so, consult a health care professional to find out if there is a medical cause.

How Much Should I Be Eating

A DAY OF EATING 1500 CALORIES . Via @hooper.fit High

Fast facts on calorie intake and use Recommended calorie intake depends on factors such as age, size, height, sex, lifestyle, and overall general health. Recommended daily calorie intakes in the US are around 2,500 for men and 2,000 for women. Eating a big breakfast could help with weight reduction and maintenance.

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How Do I Know My Personal Calorie Intake For Weight Maintenance

When using Lifsums app, youll get a full overview of the calories you need to eat, as well as the division of carbs, fat and protein. All you need to do is to:

  • Enter your height, weight, and gender
  • Set your daily activity level, or choose automatic tracking to measure movements from your iPhone or wearables
  • Track your activities on a daily basis

Lifesum does the calorie maintenance calculation for you. The calories we recommend will vary depending on your activity level that particular day, making the app tailored to you on a daily basis. Its a great way to track calories since the tracking itself is super easy. All you need to do is work on your health. Lifesum is available for iPhone for Android and you can get started today!

Calorie Counting As A Means For Weight Loss

Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:

  • Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week â it could be less, or it could be more!
  • Determine your weight loss goals. Recall that 1 pound equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist is recommended in cases where you plan to lose more than 2 pounds per week.
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    Calorie Calculator: An Efficient Way To Focus On Your Weight Maintenance

    We keep hearing people around us talking about counting calories and wanting to cut down on calories, but what exactly is this term called calorie, and why is it so important to us? To explain it simply, our bodies need the energy or calories to perform their vital functions like respiration, digestion, circulation etc. and perform additional day-to-day activities such as sitting, sleeping, exercising, etc. The food we consume provides us with this energy our bodies need, and that energy is calories.

    It is vital to calculate our calorie intake because counting calories helps you know whether you consume excess calories than your body needs or not consume enough calories. It is also an essential element in maintaining healthy body weight. An excess calorie consumption means that the calories get stored in the body as fats.

    Calories Per Day Formulas Used

    How many CALORIES should I eat? Lose, gain, or maintain body weight!

    This calculator uses a combination of equations.

    The calories required to maintain weight are estimated by calculating your Resting Metabolic Rate using a combination of Mifflin-St Jeor and Katch-McArdle equations. Then the RMR is multiplied by a standard activity factor scale to calculate your Total Daily Energy Expenditure .

    The calories required for weight loss and rapid weight loss are calculated based on a calorie reduction required to lose one to two pounds per week.

    The calories per day calculator will not recommend less than 1000 calories.

    While it can be safe to eat less than 1000 calories per day, this should only under qualified supervision.

    Use the BMI calculator to understand your BMI, if this is less than 19, you are underweight.

    Under eating is as dangerous as overeating. While rapid weight loss can be very motivating, it can also become addictive.

    If you do not eat enough, over a prolonged length of time you will become very ill. In extreme cases this can lead to muscle reduction, including around the heart, which can be fatal.

    Very low calorie diets

    A very low calorie diet is where you eat less than 800 calories per day. You should only use a very low calorie diet under medical supervision.

    The diet will usually replace food with foods with minimal calorie content. Examples include foods like:

    A calorie is a measure of energy, it is used to measure the energy you take in through food and the energy you expend through daily activities.

    Example

    Summary

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    How Can I Lose A Lb A Day

    If you want to lose a pound per day, you have to burn 3500 calories as 3500 calories equal about 1 pound of fat. However, if you cut about 500-1000 calories a day from your regular diet, then you lose about 1-2 lb a week. Remember that to burn 1000 calories you have to do high-intensity interval training maximum for over an hour.

    Ways To Reduce Calorie Intake

  • Start the day by drinking water. Your body is typically dehydrated upon waking up, and it can misinterpret thirst for hunger. Drinking a glass of water first thing in the morning, as well as before meals, can prevent you from eating too much.
  • Eat a healthy breakfast. Breakfast is the most important meal of the day, and calories consumed during breakfast get burned easily compared to other meals.
  • Eat more fiber. A high-fiber diet that includes a variety of fruits and vegetables promotes digestion and helps you feel fuller for longer.
  • Eat whole grains. Whole grains are more nutritious than their processed or refined grains and also help you feel full for longer.
  • Eat more protein and fewer carbs. Protein helps boost metabolism more than carbs or fat and can lead to more calorie burn.
  • Add good fats to your diet. Healthy fats get burned and do not get stored in the body. Good fats include salmon, avocados, and coconut oil.
  • Take a power nap. Taking a short 15-minute nap can help you feel energized and reduce hunger pangs.
  • Choose healthy snacks. Snacking throughout the day can help you avoid overeating during meals. Go for nutritious snacks that are low in calories, such as nuts or veggies and hummus.
  • Reduce salt intake. Eating too much salt can cause water retention, resulting in bloating and weight gain.
  • Reduce sugar intake. Avoid sodas and commercial fruit juices that contain more sugar than fruit. Added sugar can lead to weight gain and other health issues.
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    Recommended Number Of Calories To Maintain Weight

    If youre 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.

    Calculating Calories That You Burn

    This SIMPLE Formula Will Help You Calculate How Many Calories You Need ...

    Calorie calculation works on two basic principles- calories you consume and calories you burn. We burn calories in various ways. The primary and unavoidable processes that use calories are metabolic activities like breathing, digestion, pumping blood etc. In addition, we burn calories through various exercises like walking, climbing stairs, jogging etc. Therefore, it is essential to calculate the calories you burn throughout the day to calculate the number of calories you retain.

    If the result is negative, you eat fewer calories than you require, which can benefit people who want to lose weight. But, at the same time, if you eat more calories than you need, it may hamper your weight loss journey. However, it depends on several other factors and differs for different individuals. But, a calorie calculator can give you an early indication of whether you are on the right track to achieving your goals or not.

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    Dont Drink Your Calories

    If you want to be able to eat more while still remaining on your goal of losing weight, then be smart about where to spend your calorie intake and save it for food instead of liquids.

    Using your calories on food means that youll be fuller and minimize hunger. Not to mention, some liquids can be quite high in calories so youll be saving quite a bit.

    So, determine what drinks are worth giving up and swapping out for zero-sugar alternatives, swapping out cream in coffee for a lower-calorie alternative or just sipping on plain water.

    How Long Would I Have To : : : To Burn 500 Calories

    Approximate minutes of exercise needed to burn 500 calories, by personal weight.

    The exercise time columns can be sorted from high to low or low to high by clicking on a weight. All times are in minutes. You can also use this calculator to see how many calories you will burn over x minutes of exercise.

    Exercise

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    How Many Calories You Should Eat

    There are three ways I recommend to calculate how many calories you should eat per day:

  • Enter your gender, weight, height, and age in the Legion Calorie Calculator. This is the most accurate method.
  • Multiply your weight in pounds by 14 to 16, with women and less active people using the lower end of this range, and men and more active people using the upper end of this range. This method is slightly less accurate, but more convenient than the first option.
  • Use the charts below to estimate how many calories you should eat based on your gender, age, and activity level. This method is the least accurate, but also very simple and fast.
  • How To Calculate Your Daily Calorie Goal

    How Many Calories Should I Eat for Maintenance

    According to the 20202025 Dietary Guidelines for Americans, most adult females require between 1,600 and 2,000 calories, and adult males between 2,000 and 2,400 calories, per day. Consequently, most people will lose weight following a 1,500- to 1,800-calorie diet. If you want to be even more precise about how many calories you should eat each day to lose weight, this simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week.

    • To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by 12.
    • To lose 1 pound/week: Cut 500 calories/day.
    • To lose 2 pounds/week: Cut 1,000 calories/day.

    Example:

    If your current weight is 160 pounds and your goal is to lose 1 pound per week:

    160 x 12 = 1,920

    1,920 500 = 1,420 calories

    This formula is used in many clinical weight-loss trials and assumes the person using the equation is sedentary. If you’re an active person, you may find you need more calories than what you calculated to feel satisfied during the day. In that case, you can multiply your weight by 15.

    If you’re unsure, start with a 1,500-calorie meal plan . Here we show what a day’s worth of food looks like on a 1,500-calorie diet. And when you’re ready for more, try our 7-Day Diet Meal Plan to Lose Weight: 1,500 Calories.

    Some original reporting by Nicci Micco, M.S.

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    Weight Loss Calorie Calculator: Why Use It

    Why use a calculation based on an energy burn formula instead of just playing it by ear and eating until you feel full?

    Because there is a disconnect between what you want to eat and what your body actually needs. Your instinct, based on millions of years of evolved adaptation to food scarcity, is to eat as much tasty food as possible. To regain control of your weight, we have to exert our intellect over our blind instincts.

    The formula used in this calculator represents the combined intellects of thousands of scientists studying nutrition over many decades.

    Do Your Maintenance Calories Change

    Maintenance calories are the number of calories that won’t cause weight loss or weight gain – they serve to maintain the current state. The maintenance calories value depends on two major factors – basal metabolic rate and physical activity level . Changes in both those factors can cause your maintenance calories to change.

    PAL change is pretty intuitive – if you exercise more, you’ll burn more, and if you stop moving, you’ll burn and need fewer calories.Change in the BMR is more subtle, and you can’t address it as easily. Your BMR depends on your sex, age, genetics, your hormonal state , the temperature of your body, and the temperature of the environment. We do impact our activity level – e.g., HIIT workouts increase our BMR for some time, even after the workout.

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    Estimated Calorie Requirements By Age

    Whether you want to gain weight, lose it or find the perfect Goldilocks balance to stay exactly where you are, calories matter. And if youre a person who likes to track and measure things, you could benefit from determining exactly how many calories you need.

    Digital apps and online calorie calculators can help, Zumpano says. But because it can be complicated , Zumpano recommends seeing a dietitian to get an experts take.

    Others may not need to crunch the numbers to meet their calorie targets. Simply knowing your recommended calorie ranges can help you hit your goals.

    Can You Lose Weight Eating 1000 Calories A Day

    Many people consume more calories than they need to maintain their ...

    The 1000 calorie diet works best for women who are small framed and do not work out often. Well, the rationale behind this diet is that the drastic reduction of caloric intake daily results in weight loss, with little or even no physical activity. The 1000 calorie plan generates energy shortage of 500-1000 calories and even assists in burning approximately 8% of fat. In simple words, the 1000 calories of food each day help to lose weight quickly in a short span of time.

    Caution: You have to consult with your health care provider to know whether this diet plan will suitable your body.

    Read Also: Low Carbs And Sugar Foods

    How To Calculate Maintenance Calories

    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 , and then multiplying it by appropriate physical activity level value.

    Researchers have developed several equations that predict basal metabolic rate. Our maintenance calorie calculator uses the Mifflin-St Jeor formula, as this is one of the most popular BMR equations and is recommended by the US Academy of Nutrition and Dietetics.

    The physical activity level is a way of expressing a person’s daily physical activity. Different PAL values have been derived from research that uses direct, laboratory methods to assess Total Daily Energy Expenditure , and have been validated in many studies. Typical adult PAL values range from 1.20 to 2.40.

    Do you wonder how many calories you burn while performing different types of activities? Try the calories burned calculator to find out!

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