Calculating maintenance calories is very easy. All you need is a little observational insight. Many people ask me the question “what are my maintenance calories” and I always provide them the simple answer, “your maintenance calories are those required to maintain your body exactly as it is now”. These typical calories indicate nothing but the break-even level of calories, which are calculated on the basis of the basal metabolic rate (BMR).
Maintenance Calories
Maintenance calories vary from person to person according to the age, weight, height, sex and activity level of the person. By gathering information on maintenance calories, one can plan for a diet for losing or gaining weight. So calculating maintenance calories or the amount of calories needed to sustain a person would be the first step towards designing a specific diet. Remember, BMR figures should be considered as a general guideline as they cannot account for genetic makeup.
If the question how many calories should I eat is swirling in your mind, here is the required information.
How to Calculate Maintenance Calories
To find out maintenance calories, first you need to calculate BMR. Measure your exact height and weight and use the following formula:
BMR for women:
BMR for adult women = 655 + (9.6 * weight in kgs) + (1.8 * height in cm) – (4.7 * age in years)
or
BMR for adult women = 655 + (4.35 * weight in pounds) + ( 4.7 * height in inches) – (4.7 * age in years)
BMR for Men:
66 + (13.7 x weight in kilos) + (5 x height in centimeters) – (6.8 x age in years)
[Note: 1 inch = 2.54 centimeters. 1 kilo = 2.2 pounds]
Calculating BMR helps to know recommended calorie intake or your maintenance calories. Just multiply your BMR by the respective activity multiplier, as explained below.
If you are indulged in very heavy exercise or extra heavy workout, twice a day, then multiply your BMR by 1.9.
If you perform heavy exercise almost everyday, then multiply your BMR by 1.725.
Those who perform moderate exercises, 3-5 days per week, should multiply their BMR by 1.55.
Those who do only light exercise,1-3 days per week, should multiply their BMR by 1.375.
People who perform very little or no exercises should multiply their BMR by 1.2.
The above calculations will provide the exact number of maintenance calories which can maintain your current weight. Here is more information for adults regarding the required daily calories to maintain their weight, taking into consideration their age.
Maintenance Calories for Men and Women
Age Groups
Maintenance Calories for Men
Maintenance Calories for Women
19 – 59
2550
1940
60 – 74
2350
1900
75+
2100
1810
Weight Loss and Weight Gain
I hope you know that if the number of calories burnt is more than the number of calories consumed, then only weight loss is possible. Using the above break-even caloric level, you may find out the required number of calories in order to enjoy a natural weight loss. You may cut 500 calories out of those maintenance calories, in order to achieve a weight loss of roughly one pound per week. And if you are interested in gaining weight, you may add an additional 500 calories a day, in order to achieve a weight gain of roughly one pound per week.
I hope you find the above information regarding maintenance calories helpful. Along with balanced diet, regular exercises are equally important in maintaining your current weight. By maintaining correct weight, you can avoid obesity and the consequent health hazards and can lead a happy and active life.
