Counting calories isn’t for everyone, but it can help some people manage their weight. You can simply multiply your current weight by 15 to find out how many calories you need each day. This provides you with the calories required to stay at your current weight if you’re moderately active (like walking or doing light exercise for 30 minutes a day).
For example, if you weigh 155 pounds:
155 × 15 = 2,325 calories per day to maintain your weight.
However, you will be required to eat fewer calories than that amount to lose weight.
Keep reading to learn more!
Everyone’s body is unique, so the calories required to maintain weight can be different for everyone. It generally depends on factors such as your weight, age, body type, height, activity level, and overall health.
First, you need to check if your weight is in the healthy range. This is essential because staying at a healthy weight can lower your risk of numerous health problems, such as diabetes, heart disease, and even certain cancers.
However, if your weight isn’t in the healthy range, you can use an online ideal weight calculator application to set a goal. Then, instead of just trying to maintain your weight, you may need to eat more or fewer calories to reach that goal.
Knowing your maintenance calories has many benefits that can help you stay healthy and reach your fitness goals:
You can use a calorie calculator if you want to know how many calories you need to maintain your current weight. It offers an estimate based on your age, height, gender, weight, and activity level. This tool can even help you figure out how many calories to eat to either gain or lose weight.
Here's how it works:
For example, if your maintenance calories are 2,500 per day and you eat 2,000 calories daily, you could lose around 1 pound per week (since 3,500 calories = 1 pound of fat).
When calculating maintenance calories for weight loss, here are a few pointers to keep in mind:
Hence, using a calorie calculator and sticking to a healthy eating and exercise plan is the safest way to reach your weight goals.
Calories usually come from protein, carbs, fat, and also alcohol (for some people). Not all calories are the same, as the body burns and uses them differently depending on the food. Here is the list of different types of calories and their effects on your body that may help you to maintain your body weight:
Additional Tip: Even healthy foods should be eaten in moderation. You must also read labels carefully, and don’t be fooled by “healthy” or “low-fat” labels that hide extra calories or sugar.
Understanding your maintenance calories is a simple but powerful step toward better health and smart weight management. You can plan your meals wisely, make healthier food choices, and work toward your fitness goals more safely by knowing how many calories your body requires each day.
However, you should remember that it's not just about eating less; it's about eating right. You can even use reliable tools like calorie calculators, eat balanced meals, stay active, and avoid extreme diets to maintain a healthy weight and feel your best every day.
Also Read:
→ Which Exercise Burns More Calories
→ Which Has More Calories, Rice or Chapati
→ How Many Calories Burn in 10000 Steps
→ How Many Calories in One Banana
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