Weight loss literature and information is abundant and readily available. Don't want to lose additional weight, but want to maintain your current weight? Determine your daily metabolic rate (how many calories your body needs at rest) and your body's caloric needs (based on your current activity level) to ensure that you don't under or overestimate your daily calories. Record you total caloric intake daily to make sure that you stay at your desired weight.
Daily Caloric Needs
Step 1
Determine your basal metabolic rate with the appropriate formula:
Female: 655+(4.35 x weight in pounds)+(4.7 x height in inches)-(4.7 x age in years)
Males: 66+(6.23x weight in pounds)+(12.7 x height in inches)-(6.8 x age in years)
Step 2
Insert your BMR into the appropriate formula to determine daily caloric needs:
You don't exercise: BMR x 1.2
You engage in light exercise one to three days a week: BMR x 1.375
You exercise moderately three to five times a week: BMR x 1.55
You exercise intensely six to seven days a week: BMR x 1.725
You exercise intensely six to seven days a week and have a physically active job: BMR x 1.9
Step 3
Divide calories into the amount of meals and snacks that you would like to eat throughout the day. Plan meals and snacks accordingly to accommodate daily caloric goals.
Nutritional Information & Weight Maintenance
Step 1
Record the total calories of a food's serving size (located on a food's nutritional label). Multiply the total calories by the amount of serving sizes you ate.
Step 2
Research food before eating out. Check a restaurant's website for the calorie value of menu items. Choose foods that fit within your daily caloric budget.
Step 3
Weigh yourself weekly to ensure that caloric intake is not causing weight loss or weight gain.
Tips and Warnings
- If your activity level changes, recalculate your daily caloric needs to ensure that you meet your caloric and weight goals.
Things You'll Need
- Calculator
References
- "ACE Personal Trainer Manual;" American Council on Exercise; 2003
- BMR Calculator: BMR Formula
- BMR Calculator: Harris Benedict Equation
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