Calories Needed Per Day For Healthy Weight Maintenance

A calorie is a unit of measurement that describes the amount of energy stored in food, according to Medline Plus, the medical encyclopedia from the National Institutes of Health. The amount of calories you need each day depends on different factors and can be estimated using several different methods.

Determining Factors

Your daily calorie needs are determined by your age, gender and physical activity habits, reports the "Dietary Guidelines for Americans," from the United States Department of Health and Human Services. Men generally need more calories than women and the more active you are, the more energy your body requires. Your height and your weight also determine how many calories you need each day to maintain your weight.

Estimating Calorie Needs

The University of Maryland Medical Center suggests multiplying your weight by a specific number that corresponds to your physical activity habits to determine an estimate of your daily calorie needs. For example, if you are sedentary, you would multiply your weight by 10 and if you regularly participate in regular, vigorous activity, multiply your weight by 18. Other numbers are used if you fall in between no activity and intense, regular physical activity. Another way to estimate your calorie needs is by using the free calculator from MyPyramid.gov. You can enter in your height, weight, age, gender and physical activity habits to receive your estimate.

Healthy Weight

Eating close to the same number of calories that your body burns through exercise and regular metabolic functions will help you maintain your weight. If you are at a healthy weight, the Centers for Disease Control and Prevention recommends staying there to avoid weight gain and conditions associated with being overweight. If you need to lose weight to reach your healthy weight, eating fewer calories than your body needs will help you reach your goal.

Role of Diet

The types of food you eat in your regular diet can affect the amount of calories you consume. Nutrient-dense foods, such as fruits, vegetables and whole-grain foods can help you get plenty of important nutrients without as many calories as some other foods. Eating a lot of processed foods and foods that are high in sugar, saturated fats and trans fats can increase your chances of exceeding your calorie limits if you do not take note of them.

Considerations

If you need help with your diet and figuring out exactly how many calories you need each day, consider visiting with a registered dietitian. A registered dietitian is a food and nutrition expert that can help you develop a diet plan that meets your goals, requirements and daily calorie needs. He can also help you fill your calorie needs with healthy foods that you enjoy, which increases you chances of sticking with your healthy diet.