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How Many Calories Should I Eat To Maintain My Weight

Calorie Calculator Supports Weight Control

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

Your results are displayed as the number of daily calories you need to eat each day in order to change your weight, in kilograms. To keep things simple, daily calories for weight loss of 500 grams and 1 kilogram per week are shown. The tool also functions as your daily calorie intake calculator to show your maintenance calorie count. Additionally, the calculator shows food energy values for weight gain and the amount burned through Basal Metabolic Rate.

How Many Calories Do I Need To Maintain My Current Weight

How many calories you need to stay at your current weight depends on a lot of factors. If, for example, you’d like to know the number of calories to maintain 135 pounds, that number will depend not only on your weight but also your height, sex, age and activity level.

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Most adults need to eat between 1,600 and 3,000 calories per day to maintain their current weight, according to the Dietary Guidelines for Americans. But the number of calories you eat should not be your only concern â you should also consider the quality of the food you eat.

How To Gain Weight Fast & Safely

In terms of the gene, some people tend to be overweight, while others have to snuggle to gain weight. Basically, if you want to gain weight, the number of calories you eat should be larger than you consume. And the opposite is true for weight loss.

It is recommended to eat an extra 300 to 500 calories a day if you want to gain weight slowly and 700 to 1,000 calories per day if you want to gain weight quickly.

If you are trying to gain weight but still exercising a lot, you should add burned calories to your total calories during your workouts. For instance, if you were eating 1,900 calories per day and burned additional 500 calories while exercising daily, then you will have to add more than the recommended 300 to 500 or 700 to 100 calories to the base value of 2,600 calories.

Here are the calorie considerations you need to get if you want to gain weight, either slowly or fast.

Calorie considerations
3300 3600

Every 500 calories everyday difference equalizes to one pound of body weight per week.

Bear in mind that your need for stable calories to maintain that weight will also rise when you gain a certain muscle mass.

Once you reach your desired body mass, you can only eat the maintaining calories. There is no need to consume the additional calories.

As long as you dont have any problems such as anorexia or binge eating, then eating more calories is not a difficult thing to do. However, you need to remember that you are consuming the right calories.

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What Foods Should I Eat

Now you know your rough calorie goal, it’s time to talk about how to break it down into actual foods. Because, as many experts attest, there’s more to healthy weight loss than just hitting your magic number.

According to research published in The Journal of the American Medical Association , you should be focusing on the quality of the foods that make up your daily calorie intake, not just the quantity. The studyâs takeaway is simple: cut back on highly processed foods, refined grains and added sugar, and increase your intake of vegetables and whole foods.

Calorie Calculator For Exercise / Crossfit


The easiest way to estimate how many you will burn when doing exercise or Crossfit is by entering your body metrics into this calculator.

This calculator uses the MET value to compute the calories burned when doing Crossfit. Accordingly, the MET value of Crossfit is 5.6. And we have a formula as follow:

Calories burned by exercise/Crossfit = Body weight in kg x MET value x 0.0175 x time

For example, if you weigh 190 lbs and you do Crossfit in 30 minutes, then the number of calories you burned while doing Crossfit in half hour is as follows:

86.18 x 5.6 x 0.0175 x 30 = 253.37 kcal

Follow this chart to easily calculate your calories burned while doing Crossfit and other exercises.


Calories Burned in a Group Fitness Class

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Ways To Reduce Calories

1. Exercise

Participating in regular exercise is very important. The American Heart Association recommends for adults to get about 150 minutes of moderate exercise or about 75 minutes of intense exercise throughout the week .

Exercising will keep you fit and burn excess calories, reducing your overall calorie intake. It can also be just as beneficial to incorporate incidental exercise throughout your day.

Change your everyday habits

This is a great way to offset some of the calories you take in through your diet:

  • Choose the stairs rather than the elevator.
  • Get off the bus, tram or subway a stop earlier and walk to your destination.
  • Park your car at the far end of the carpark when doing your weekly shopping.
  • Walk to the corner store for milk and bread rather than driving.
  • Walk to the next office to speak with colleagues in person rather than sending an email.

Intense targeted workouts

Choose to 3-4 intense targeted workouts per week. Some good choices include swimming, circuit, cycling, running and weight training.

Another way to include high intensity, high calorie burning exercises into your week is to join a team sport which includes competition as well as training weekly.

Finally its important to stay motivated. Reducing your calorie intake is hard. Take some time to look at your motivation. By writing down your motivation and your goals, you are more likely to stick to your calories and lose weight.

There are two important factors in reducing calories through diet.

How Many Calories Do You Need

Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people â there are many different factors involved, not all of which are well-understood or known.

Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.

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How Many Calories Do You Really Need

Whether youre trying to lose weight, gain weight, or stick to your current weight, you might be tempted to look up the suggested calories per day for your gender, age, and activity level. The following chart should only be used as a reference point, because every person is so different metabolically even when they are the same size and gender. The following suggested calorie ranges are generated using the Institute of Medicines estimated energy requirement calculation.

To maintain weight, the chart below shows you your daily calorie limit. Its based on your age, activity level, and the BMI of 21.5 for women and 22.5 for men.

To lose weight It used to be recommended that to lose a pound per week you would need to decrease total calories by 500 a day. Now researchers believe weight loss is a slower process and that a decrease of 10 calories a day leads to a loss of about one pound in a year. The key is to be patient and work with a dietitian to help find the right plan for you.

To gain weight, its best to work on a plan with a dietitian. Go ahead and add calories, though.

For successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients.

Science Shows The Way

How Many Calories Should I Eat for Maintenance

Today, we are buffeted with many different sorts of weight loss advice and information, and it can get confusing. But after you consume all the information and advice there is out there, you are going to eat some food. A bowl of noodles, a plate of salad, a cup of tea. That food has calories, and the energy that the calories measure is going to affect your body weight in some way.

You will gain fat if you burn fewer calories than your calorie intake.

Energy intake is the purpose of food and the reason for fat. Calculating your calories is therefore the only practical and objectively measurable way of controlling how much fat your body builds. There are a thousand complications, as we discuss here, but you can take control through calorie calculation.

Calorie calculations can even predict the amount of time you will need to lose a specific amount of weight.

Follow this simple guide to manage your body weight:

Also Check: How Many Carbs In Pancakes

How Many Calories Puts You In Starvation

Starvation calories are an intake of less than 600 calories per day, but they dont give the body the fuel it needs to function properly. A starvation diet doesnt promote weight loss because your metabolism slows down when you dont have any calories. A low calorie diet is a diet that is low in calories but high in protein, fat, and other nutrients.

Its designed to help you lose weight, but its not meant to be a long-term weight-loss plan.

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.

Also Check: How Many Calories In Tomato Soup

Can You Lose Weight Eating 1000 Calories A Day

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

Don’t Forget To Show Yourself Kindness

Liz Earle Wellbeing: Calories Needed To Maintain Weight

Above all else, don’t forget to show up for yourself. The last of these holiday habits for weight loss has to do with being kind to yourself. You’ve worked so hard all year long, and everything you’ve accomplished won’t turn to shambles by simply attending a few holiday plans. “Enjoy celebrating with your friends and family with the foods you love and have a plan to continue your progress toward your goals after the holidays,” Dr. Manalac says.

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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.

How Many Calories Do I Need To Gain Weight

First of all, you need to consume more calories than your total energy expenditure. TDEE depends on many different factors, including:

  • Basal metabolism, which depends on many factors itself, including: age, sex, height, weight, fat free mass, and fat mass
  • The metabolic response to the food eaten, which is the energy needed to ingest and digest food
  • Physical activity, which can vary every day. After BMR, this is the second-largest component of TDEE and
  • Physiological state – growth, pregnancy, lactation, etc.

Once you know how many calories you burn every day, you need to add excess calories. It is estimated that you need approximately 7000 kcal to gain 1 kg or 2 lbs in a week. This means that if you will eat an extra 1000 kcal every day, you should gain 1 kg within a week.

Have you already had a look at the calorie calculator for weight gain? It estimates your individual daily energy expenditure so you’ll know how much calories you need per day to gain weight. If not, just give it a try!

Read Also: Calories Daily To Lose Weight

Don’t Deprive Yourself Of Your Favorite Holiday Foods

Lauren Manaker, MS, RDN, LD, CLEC, an award-winning registered dietitian, book author, and recipe developer who sits on our Medical Expert Board, explains you canand absolutely shouldstill enjoy your favorite holiday treats and meals. It all comes down to portion control.

“Don’t deprive yourself of your favorite food. Please enjoy those gingersnaps that your aunt bakes every year and that casserole your neighbor made for a holiday party,” she encourages, adding, “Enjoying your favorite foods in appropriate portions can help prevent overeating in the long run. And you get to enjoy the holidays a bit more too!” Manaker recommends balancing out the holiday treats with nutrient-rich foods like fresh veggies and fruits.

Laura Burak MS, RD, founder of GetNaked® Nutrition and author of “Slimdown with Smoothies,” agrees that portion control is the name of the game. “A healthier holiday season can be as simple as portion control, which goes for any other time of year, too, but especially when the food tends to be more calorically dense,” she explains.

If You’re Looking To Gain Weight A Gradual Caloric Increase Could Be In Order

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

Healthy weight gain is achieved via steady, gradual increases in your overall caloric intake. lists that half a pound to one pound per week, or two to four pounds per month is a moderate, safe pace of weight gain.

To achieve weight gain at the above rate, you’ll want to slowly and steadily increase your caloric intake by about 250 calories to 500 calories per day.

A thing to note with a goal like weight gain is that you’ll want to be mindful of the types of foods in which you are consuming to increase your caloric intake. Steer clear of empty calorie foods, and excess calories from food sources that aren’t nutritious, or beneficial for your goals. Lean protein sources and complex carbohydrates are great food options for healthy weight gain.

Additionally, you’ll want to ensure you’re consuming enough calories to balance out the calories burned from physical activity throughout the day.

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Are All Calories Created Equally

You may have heard of empty calories. These can be found in processed foods items that typically contain added sugar, trans fat and an unnecessary amount of fat and calories.

While you might get a boost of energy from consuming those foods, processed foods dont tend to have a good amount of fiber, minerals and vitamins. Those empty calories wont satisfy you, leading to food cravings. You may even feel tired or fatigued.

Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats, whole grains, nuts and seeds.

Empty calorie foods commonly are designed for you to crave and consume those foods often and in large quantities which further leads to consuming excess calories and poor nutritional intake, explains Zumpano.

Whether youre trying to lose, gain or maintain your weight, figuring out how many calories will help you achieve your goal is key.

If youre unsure how many calories you need to eat each day, dont hesitate to reach out to a registered dietitian. They can take factors like your age, sex, medications, lifestyle, weight history, family history and activity level into account and provide you with information on how to tailor your meals and exercise.

Its important to understand how many calories youre consuming compared to how many calories your body needs. Although the source of where those calories are coming from is important, too.

How Many Calories Should I Eat To Maintain 150 Pounds

How Many Calories Should I Eat To Maintain 150 Pounds? Managing your weight is one of the most important things you can do for your health. But how many calories should you eat to maintain 150 pounds? This is actually a really tough question because it depends on a lot of factors.

The number of calories in foods can be confusing. Many of the calories in food come from fat, which has a high calorie count per serving. In contrast, other foods may have fewer calories but more carbs, protein or fiber and these are not empty calories, because they provide nutrients such as vitamins.

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Cut Down On Your Store

  • Most of the beverages that you buy from the stores, even the ones that are marketed as healthy and no-calorie ones, such as fruit juices and so on, have a higher amount of calories so it will be best if we consume the fruit as a whole.
  • Instead of falling into the trap of store-bought beverages, have some homemade fresh beverages such as lassi, nimbu paani, chaas, sattu sherbet or milk, and so on.

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