The number of calories needed to maintain weight varies for everyone. Your personal calorie needs is as individual as your fingerprints. There are several ways to estimate your maintenance calories. Your actual daily calorie requirements will vary daily. Obtaining a weekly weight is your best guide for determining success.
Definition of Calorie
A calorie is a unit of food energy: a unit of energy-producing potential in food, equal to one large calorie. This energy, if not used, is converted to fat and stored.
Needs For Women
Estimated calorie needs for women ranges from 11 to 14 times your current weight in pounds. If you are sedentary, use 11. If you are physically active, use 14. Adjust your calories based upon how your weight responds to your estimation. If you gain weight, lower your daily calorie intake. If you lose weight, increase your daily calorie intake.
Needs For Men
Estimated calorie needs for men ranges from 12 to 15 times your current weight in pounds. If you are sedentary, use 12. If you are physically active, use 15. Adjust your calories based upon how your weight responds to your estimation. If you gain weight, lower your daily calorie intake. If you lose weight, increase your daily calorie intake.
Weight Changes
A gain of 1 lb. per week indicates your calorie estimate is 500 too high. A loss of 1 lb. per week indicates your calorie estimate is 500 too low. If weight changes are greater than 1 lb., multiply the number of pounds by 500 and adjust you calories up or down depending on whether you want weight gain or weight loss.
Considerations
Many factors can influence your daily calorie needs. Some of these factors include individual metabolism, muscle mass, percent body fat, physical activity and nutrient balance. Finding your personal calorie level to maintain your weight may involve several days or even weeks of trial and error until you find your optimum calorie level.
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