How many calories you need for maintenance depends on what your goals are and your daily level of activity. For example, a marathon runner needs far more calories to maintain healthy body weight than a sedentary office worker.
USDA Recommendations
The USDA recommends that men eat between 2,000 and 2,500 calories per day to maintain healthy weight and optimum health. For women, the USDA recommends 1,800 to 2,300 calories per day.
Weight Loss
To maintain a stable rate of weight loss, your calorie count is a number of calories less than you normally eat. According to health counselor Maya Paul, healthy weight loss is at one to two pounds per week. This means that you should eat 500 to 1,000 calories per day less than you eat when you're not losing weight.
Performance
Maintaining sports performance requires a level of calorie intake based on your level of effort. Olympic swimmer Michael Phelps eats 12,000 calories per day while in training. If you are a performance athlete, you should check with your doctor and trainer to determine your optimum calorie intake.
References
- "National Nutrient Database for Standard Reference," US Department of Education; 2009
- "Eat, Drink and Be Healthy"; Walter Willett MD, et al; 2006
- Help Guide: Healthy Weight Loss and Dieting
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