When it comes to weight maintenance, we often hear a lot about how many calories you need to eat to lose weight. But what about the calories you need to maintain weight once you've reached your goal?
The answer to this question varies depending on several factors. To help you calculate how many calories you need to maintain your current weight, we have compiled some general guidelines.
Calculating Your Maintenance Calories
To maintain your weight, you must balance your calorie intake with the calories you burn. This concept is known as "calories in, calories out."
According to the Dietary Guidelines for Americans, the average sedentary man aged 21-50 needs between 2,200 and 2,400 calories per day, while the average sedentary woman in the same age range needs between 1,800 and 2,000 calories per day.
However, as registered dietitian Dana Angelo White points out, there is no one-size-fits-all solution when it comes to nutrition recommendations. The exact calorie requirements for weight maintenance depend on factors such as sex, age, physical activity level, body composition, injury or illness, medications, genetics, and significant weight changes.
Your calorie expenditure will also change over time due to factors like age, physical activity changes, and fluctuations in lean body mass. Working with a registered dietitian to determine your basal metabolic rate (BMR) and additional calorie needs is the best approach. Online calorie calculators can also provide a starting point if you are unable to consult a dietitian.
Recommended Maintenance Calorie Calculators
If you are unsure about how many calories you need to maintain your weight, online calculators can be helpful. Some recommended calculators include the Mayo Clinic Calorie Calculator, the USDA online calculator, and Cornell University's Basal Energy Expenditure Calculator.
It's important to note that these calculators provide estimates and adjustments may be necessary based on individual factors. For example, if you engage in intense exercise regularly, you may need to increase your calorie intake to avoid a deficit.
While online calculators can give you an idea of your maintenance calorie needs, consulting a registered dietitian is the best way to determine your personalized calorie requirements.
Understanding Calories
Calories are a measure of energy derived from food and beverages. They fuel your body whether you are active or at rest, supporting your organs and internal processes. Understanding your calorie needs is essential for maintaining a healthy weight.
