How to Calculate Calories to Maintain Weight?

Your body needs a certain amount of calories to maintain weight on a daily basis, and this number will differ from individual to individual. Its calculation is not just based upon your height or weight, but sex, age and activity level are also the variables that are involved in calculating appropriate amount of daily calorie intake for you.

In order to calculate calories to maintain weight effectively, start by placing yourself on a bathroom scale, or have your weight taken at your doctor's office to get the exact number of your body weight.

Next, get a proper measurement of your height. In order to calculate calories to maintain weight, you will need to put these numbers into inches and not feet.

Thirdly, you will need to determine your activity level by using the Harris Benedict Equation. With each activity level there is a numeric value that is taken out of five different categories, and these are: sedentary, mildly active, very active and vigorously active.

The numeric values for these activity levels are:

Sedentary - 1.2
Mild - 1.375
Moderate - 1.55
Very - 1.725
Extremely - 1.9

Now, take out your calculator and punch in the numbers based on your sex, whether you are male or female, and follow this equation:

Females: 65 + (4.7 x inches) + (4.35 x pounds) - (4.7 x age in years)] x level of activity
Males: 66 + (12.7 x inches) + (6.23 x pounds) - (6.8 x age in years)] x level of activity

After you have calculated your calories that are needed for you to maintain weight, keep this number for your daily intake journal. If you are looking to lose weight, cut the calories back as much as you need in order to achieve your target weight.

Using this formula will help you to keep track of the calories to maintain weight without having to do guess work when you are creating your diet plan. This is not an equation that needs to be exact on a daily basis, but it is a good map to follow while you are meal planning.

Another method to use on top of using this equation for the calories to maintain weight is to implement an exercise routine that is followed at least three times a week for thirty minutes a day.

You can chose to do a low intensity cardio program that will take about forty minutes a day but will take longer to get results as far as fat burning is concerned.

Or, you can choose a more vigorous work out routine to burn the calories to maintain weight, but you will have to use high intensity reps for twenty minutes a day followed by a five minute cool down.

The truth is that in order to burn calories to maintain weight effectively, you will have to follow a healthy diet, calculate calories by using the above formula, and implement a routine exercise plan that works for you.

Therefore, reaching your target weight is possible through cutting back your intake, but understanding calories to maintain weight means that you have to put the work into it as well as have the discipline to follow a daily intake journal.

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