How Many Calories Do I Need To Eat A Day To Maintain My Weight?

How Many Calories Do I Need to Eat a Day to Maintain My Weight?

Nov 21, 2010 | By Melanie D. Tucker

The amount of calories you consume will determine whether you lose, gain or maintain weight. To maintain, balance the calories you ingest with the calories you burn.

Considerations

Find your basal metabolic rate, or BMR. The Harris-Benedict Principle calculates BMR. The formula for women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age) The formula for men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age) . For example, a woman, 45 years old, 150 lbs. and 64 inches tall would figure her BMR as: 655 + 645 + 300.8 + 211.5 = BMR 1812.30.

Calculating Your Activity

Now, calculate your activity. Multiply the percentage matching your activity level by your BMR. Add the result to your BMR. The percentage for a sedentary person is the lowest at 20; lightly active is 30; moderately active is 40 and highly active is 50. An example for a sedentary woman with a BMR of 1812.30: (20 percent x 1812.30) = 362.46 + (1812.30) = 2174.8. She will maintain her weight eating 2174.8 calories daily.