How to Calculate Calories Needed to Maintain Current Weight
Maintaining weight can be just as challenging as losing weight but there is a formula to help you in your endeavor. The first step is to determine your basal metabolic rate (BMR) for your current weight. Then you will need to consider your diet and the types of foods you eat because the body metabolizes different types of calories differently.
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Instructions
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Use these formulas to determine the first part of your Basal Metabolic Rate.
For men:
66 + 12.9 x height (inches) + 6.3 x weight (pounds) -- 6.8 x age
For women:
655 + 4.7 x height (inches) + 4.3 x weight (pounds) - 4.7 x age
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Use these numbers to gauge your activity level and multiply that number by the total you calculated in Step 1.
Sedentary lifestyle (Sitting most of the day) -- 1.2
Somewhat active lifestyle (Walking occasionally, light cleaning, cooking) -- 1.375
Active lifestyle (Not much sitting, heavy yard work or housework) -- 1.55
Very active lifestyle (Intense, prolonged activity) -- 1.725As an example, the maintenance calorie level for a 6-foot, very active 40-year-old man weighing 175 lbs. would be 2,953.
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Carbohydrates and proteins have four calories per gram while fats have nine. Additionally, alcohol has around seven. Keep this in mind as you plan meals. A healthy diet consists of about 45 to 65 percent of carbohydrates, 10 to 35 percent of protein and 20 to 35 percent of fat, according to the Mayo Clinic. All of these measures will help you maintain your current weight.
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