Calculating maintenance calories requires nothing more than a scale, a little observational insight and some simple calculations. Maintenance calories are those required to maintain your body exactly as it is now. What you do with this information is entirely up to you. To lose weight, subtract 250 to 500 calories from your daily maintenance total. To stay the same weight while improving body composition, take in your maintenance calories and follow a workout program. To gain muscle, eat your maintenance calories plus 250 to 500 extra per day.
Step 1
Multiply your body weight in pounds by 11 to get started. This rough figure takes into account the amount of calories burned per pound of weight, for the average person. For example, a 200 lb. man would make the following calculation 200 x 11 = 2,200.
Step 2
Determine your metabolic factor based on your age and personal life experience. Slow metabolism means that you gain weight easily without trying. Moderate metabolism means that you easily maintain your weight, but can gain or lose weight easily if you try. Fast metabolism means that you cannot seem to gain weight, no matter what you do. Use the following to determine your metabolic factor:
Slow metabolism: under 30, 0.30; 30 to 40 years old 0.25; over 40, 0.20.
Moderate metabolism: under 30, 0.40; 30 to 40 years old 0.35; over 40, 0.30.
Fast metabolism under 30, 0.50; 30 to 40 years old 0.45; over 40, 0.40.
Step 3
Multiply your metabolic factor by your result from Step 1 (body weight in pounds x 11). For example, a 200 lb., 30-year-old man with moderate metabolism would make the following calculation: 2200 x 0.35 = 660.
Step 4
Add your original figure from Step 1 (body weight in pounds x 11) to your metabolic factor calculation. For example, our hypothetical man would add 2200 + 660 = 2,860. To maintain his body exactly as it is, this man would need to take in 2,860 calories per day. Remember that metabolic rate slows with age, so this number will adjust slightly with each year of your life.
Things You'll Need
- Scales
References
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2006
- "Optimum Anabolics"; Jeff Anderson; 2004
Member Comments