Successful weight management requires maintaining a balance between the calories you eat and the calories your body burns. When this balance tips, you either gain or lose weight. By understanding how many calories you need each day to maintain your current weight, you'll be better equipped to make healthy food and exercise choices.
Step 1
Calculate your basal metabolic rate, or BMR, with an online calculator to determine the minimum number of calories your body burns at rest. Your BMR usually makes up 60 to 75 percent of the calories you burn every day, according to the American Council on Exercise.
Step 2
Multiply your BMR by an estimated activity factor between 1.2 and 1.9, depending on your typical activity level. For example, if you never exercise, your activity factor is 1.2; if you exercise twice daily, your factor would be 1.9; if you exercise once or twice a week, three to four times a week, or five to six times a week, multiply by a factor of 1.375, 1.55 or 1.725, respectively. The result will be the amount of calories you need to maintain your current weight.
Step 3
Eat the number of calories calculated in step 2 each day to maintain your current weight. Add or subtract 500 to 1000 calories each day to gain or lose weight at a healthy rate of about 1 to 2 pounds a week.
Step 4
Keep track of your calorie consumption while gaining awareness of your eating habits by keep a food journal. Record everything you eat or drink each day. Write down the type and amount of physical activity you perform as well.
Step 5
Revisit your food journal and make adjustments should you start to gain or lose weight unintentionally. If you increase your physical activity, you may need to increase your caloric intake as well to maintain the same weight.
Things You'll Need
- BMR calculator
- Food journal
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