# How many calories can i eat to maintain my weight?

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How many calories can I eat to maintain my body weight? Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.

How many calories per pound should I eat to maintain my weight? If you’re moderately active, you need about 15 to 16 calories per pound of body weight to maintain a healthy weight, according to the University of Washington and Harvard Medical School.

How many calories should I eat a day to stay under weight? So, to lose weight, you should be eating between 1500 and 2000 calories per day. Research has shown that reducing your caloric intake by about 500 per day will contribute to around one pound of weight loss. The number of calories you should consume depends on several other factors such as age and your activity level.

How do I figure out my maintenance calories? Multiply your weight by 15 A rough estimate for calculating maintenance calories for a moderately active person is multiplying body weight in pounds by 15 (you roughly need 15 calories per pound of your body weight to maintain your current weight).

## How many calories can i eat to maintain my weight? – Related Asked Question

### What is a 1200 calorie a day diet?

A 1,200-calorie diet is a low calorie meal plan that limits your daily calorie intake to no more than 1,200. The recommended calorie intake for a sedentary person is around 1,600 to 1,800 per day. For those who are physically active, it may be around 2,200 to 2,400 per day depending on the extent of physical activity.

### How many calories do I burn a day doing nothing?

How many calories do I burn without exercise? The average person burns around 1800 calories a day doing absolutely nothing. According to the Healthy Eating Guide, sitting burns an estimated 75 calories per hour.

### How many calories should I eat to maintain 140 lbs?

Plugging your numbers into the equation—assuming you are moderately active—shows that to maintain a weight of 140 pounds, you should get 2,180 calories per day.

### How many calories should I eat to maintain 125 lbs?

​To understand how to use this information to plan a diet that will lead to weight loss, consider that a sedentary woman at age 45 who weighs 160 pounds, but should be 125 pounds, is consuming approximately 1,900 calories to maintain that weight—400 more calories per day than she needs.

### How many calories should I eat to maintain 145 lbs?

If you’re moderately active, it takes about 2,150 calories a day to maintain 140 pounds and 1,150 calories a day to lose 2 pounds a week.

### Is burning 4000 calories a week good?

Burning 4,000 calories through focused exercise appears to be the cut off point (yeah, you could go a bit under or over, but the point is that we need to draw the line somewhere) after which health – including immune function and oxidative stress load – and quality of life – including free time, energy levels, and …

### What happens if you eat 1000 calories a day?

You may lose weight quickly on a 1,000-calorie diet, but the lost weight is mostly water and lean mass — not fat. It’s nearly impossible for you to get all the vitamins and minerals you need — even at 1,200 calories per day — especially if you’re a woman of child-bearing age.

### Should I count calories or just eat healthy?

Paying attention to the quality of the food is more effective for weight loss than religiously counting calories, according to a new study. Researchers at Stanford University found there is no significant difference in weight change between a healthy low-fat diet versus a healthy low-carbohydrate diet.

### How do I transition from weight loss to maintenance?

Instead of going straight to maintenance calories, start by slowing increasing your calories by about 200 calories a day and give it a few weeks to even out. If your weight stays pretty stable after three weeks, add another 100 to 200 calories a day and repeat until you reach your true maintenance level.

### Can you build muscle while eating at maintenance?

Body recomposition is the goal of increasing lean muscle mass and decreasing body fat mass, which typically happens while eating at maintenance calories. The driving force for body recomp is TRAINING. It doesn’t matter how much protein you eat or how perfect your macros are.

### How do I maintain my weight after losing it?

7 tips for maintaining weight loss

1. Eat smaller meals. Eating 5 small meals a day rather than 3 large ones can keep your metabolism working longer, helping you control your weight. …
2. Stop eating when you’re full. …
3. Stick to healthy snacks. …
4. Stay hydrated. …
5. Keep exercising. …
6. Get enough sleep. …
7. Shop smart.

### Is it OK to eat the same thing every day?

It’s possible to eat the same meals, day in and day out, and still be healthy, but it entirely depends on what those meals are, according to registered dietitian Brigitte Zeitlin. “If you’re eating pizza for dinner every night, you’re missing out on an opportunity to get in other, more nutrient-dense foods.

### What foods help burn belly fat?

7 Foods that Burn Belly Fat

• Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. …
• Swap your beef for salmon. …
• Yogurt. …
• Red bell peppers. …
• Broccoli. …
• Edamame. …
• Diluted vinegar.

### What food is highest in calories?

Examples of calorie-rich foods include:

• Proteins: Red meats, pork, chicken with skin on (roast or broil don’t deep fry for your health), salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt.
• Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain breads.

### How can I boost up my metabolism?

Here are 9 easy ways to increase your metabolism.

1. Eat Plenty of Protein at Every Meal. Eating food can increase your metabolism for a few hours. …
2. Drink More Cold Water. …
3. Do a High-Intensity Workout. …
4. Lift Heavy Things. …
5. Stand up More. …
6. Drink Green Tea or Oolong Tea. …
7. Eat Spicy Foods. …
8. Get a Good Night’s Sleep.

### How many calories burned sleeping?

The amount of calories burned increases according to body weight. So, a person who weighs 150 pounds might burn 46 calories an hour or between 322 and 414 calories a night. And a person who weighs 185 pounds might burn around 56 calories or between 392 and 504 calories for a full night of sleep.

### How many calories can you burn doing housework?

Total Calories Burned

Aa 150-pound person will burn roughly 200 calories per hour while doing housework. These variations can help you burn more. 2 In addition, you learn to engage your core and use balance activities to boost the benefit of any daily activity.

### How many calories should I eat to maintain 135 lbs?

According to Harvard Medical School, sedentary men and women need about 13 calories per pound of body weight each day, which is equivalent to 1,755 calories for a 135-pound woman and 2,275 calories per day for a 175-pound man.

### How many calories do I need to maintain 150 lbs?

Assuming it takes 10 calories per pound to maintain your weight, take your weight and multiply it by 10. For example, if you weigh 150 pounds, then your caloric allowance is 1,500 calories (150 x 10 = 1,500). If you exercise, add 100 calories for every mile walked or other equivalent form of exercise performed.

### How many calories should I eat to maintain 130 lbs?

How to Maintain and Lose Weight. The example shows that an average 130-pound woman can maintain her weight on 1,690 calories per day.

### How many calories should I eat to maintain 115 lbs?

The ideal 115-pound woman’s calorie intake can range anywhere from 1,300 to 2,300 calories for weight maintenance, and vary even more if she wants to gain or lose weight. This broad range is due to factors such as age, height and level of activity.

### How many calories do I need to maintain 195 lbs?

So depending on activity level, someone weighing 190 pounds needs between 2,600 and 3,500 calories to maintain his body weight.

### How many calories should I eat to maintain 220 lbs?

Effect of Activity Level

Multiply your BMR by 1.55 if you’re moderately active, by 1.725 if you’re very active, and 1.9 if you’re extremely active. Thus, the 220-pound man needs about 2,550 calories if he’s sedentary or about 3,290 calories if he’s moderately active.

### How many calories do you need to maintain 200 pounds?

MayoClinic.com recommends consuming a minimum of 3,000 calories per day to maintain a weight of 200 lbs. if you exercise vigorously every day. Some active people may need as many as 3,800 calories per day to replace dietary energy burned during exercise.

### How many calories should I eat to maintain 250 pounds?

A 250 lb. female who is moderately active needs about 2,050 calories each day to maintain her weight, according to MayoClinic.com, while a 250 pound male needs approximately 2,450 calories. This means that if you weigh 250 lbs., you must cut 500 calories per day from that amount to lose 1 lb. per week.

### How many calories do you have to eat to maintain 300 lbs?

A quick way to estimate calorie needs for a man is to multiply weight in pounds by a number between 14 and 18, depending on his activity level. Using this estimate, a sedentary 300-pound man would need about 4,200 calories per day to maintain his weight.

### Is Apple watch calories accurate?

First, the Apple Watch, like virtually every other fitness tracker, doesn’t measure calories accurately. Stanford researchers tracked energy expenditure with the Apple Watch along with six other fitness trackers, and they found readings that deviated from their standard by up to 43 percent.

### Is an hour of exercise enough to lose weight?

According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.

### What does Apple Watch move calories mean?

Move. The Move ring shows how many active calories you’ve burned so far. Complete your daily Move goal by burning active calories every day. Active calories, unlike resting, are ones that you burn by standing or moving around.

### Is a 1300 calorie diet healthy?

Is It Safe To Eat 1300 Calories A Day? For many people, it is safe to eat 1300 calories a day as long as you balance your meals well, and ensure each meal has the required nutrients. In general, people need a minimum of 1200 calories a day, as advised by Everyday health (4).

### What are signs of not eating enough?

9 Signs That You’re Not Eating Enough

• Low Energy Levels. Calories are units of energy your body uses to function. …
• Constant Hunger. …
• Inability to Get Pregnant. …
• Sleep Issues. …
• Irritability. …
• Feeling Cold All the Time. …
• Constipation. …
• Anxiety.

### Is 800 calories a day enough?

According to the Harvard Medical School, the least number of calories that one can consume a day while trying to lose weight is 1,200 a day for women and 1,500 a day for men (5). In light of this, the 800 calorie diet is not a safe eating plan for anyone unless they are under medical supervision.

### Do calories matter if you eat clean?

The quality of the food you consume is more important than the actual `number’ of calories contained in it. Nuts, whole grains, avocado, mango, banana, olive oil and eggs are some examples of foods that are high in calories but are healthy . So, choose your calories wisely ,“ says Suneetha.

### How do I stop my calories from anorexia?

Here’s how to stop counting calories obsessively:

1. Step 1: Delete or throw away your calorie counting mechanism. …
2. Step 2: Get in touch with your inner hunger cues. …
3. Step 3: Think about WHAT you want to eat… regardless of the caloric count you know in the back of your head.

### Why should I not count calories?

Not only does counting calories not support you in living a healthy and balanced lifestyle, but it may also contribute to more stress, guilt, confusion, and overwhelm with food. If you’re surprised to hear that we, as Registered Dietitians, don’t recommend counting calories, keep reading.

### Why am I gaining weight eating maintenance calories?

During a maintenance phase, body weight may rise a little due to: Increased carbohydrates in the liver and muscles. Increased fluid retention stored along with those carbohydrates and from additional sodium. Increased intestinal weight sitting in your stomach from more food volume &amp, fibre.

### Why can’t I keep weight off?

That’s because losing weight triggers biological mechanisms that make it harder to keep the weight off — including a slower metabolism. Hall says metabolism seems to act like a spring: The more effort you put into losing weight, the more you can stretch that spring out — that is, lose weight.

### What should you eat to maintain your weight?

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.

### Can you get lean on maintenance calories?

Good. If you want to get lean, you’ll need to cut 200–300 calories from your maintenance calories. This will help ensure that you’re in a sufficient caloric deficit and will stimulate fat loss.

### Can you lose fat and gain muscle on maintenance calories?

To lose fat while maintaining or building your physique, it’s best to moderately decrease your calorie intake while incorporating exercises that build muscle mass into your routine, such as strength training.

### How long should I eat at maintenance?

How long should a maintenance phase be? At least 2 weeks. It’s not well known how long it takes for any physiological effects of dieting to return to baseline. Maintenance phases should probably last for several weeks to several months.

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