To maintain weight, the number of calories needed varies based on several factors including age, weight, height, sex, and physical activity level. The basal metabolic rate (BMR) can be calculated using the Mifflin-St Jeor formula:
- For women: BMR=10×weight (kg)+6.25×height (cm)−5×age (years)−161\text{BMR}=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}-161BMR=10×weight (kg)+6.25×height (cm)−5×age (years)−161
- For men: BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5\text{BMR}=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}+5BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5
Once BMR is known, multiply it by a physical activity level (PAL) factor:
- Sedentary (little or no exercise): 1.2
- Light exercise (1-2 times per week): 1.4
- Moderate exercise (2-3 times per week): 1.6
- Hard exercise (3-5 times per week): 1.75
- Very active (6-7 times per week): 2.0
- Professional athlete level: 2.4
For example, the total daily calorie requirement (TDEE) = BMR × PAL gives the calories needed to maintain current weight.
On average:
- Women typically need about 1,600 to 2,400 calories per day to maintain weight.
- Men generally need about 2,000 to 3,000 calories per day.
A rough quick estimate can be made by multiplying body weight in pounds by 15 calories if moderately active, but precise calculation requires considering all factors mentioned.
In summary, to find how many calories to maintain weight, calculate BMR based on personal stats, then adjust for activity level using PAL, giving a personalized maintenance calorie number.
