• How Many Calories Are Required To Maintain Your Weight?


    Calories are units that measure energy, content of foods as well as beverages. To achieve your desired weight loss, you should consume fewer calories daily compared to what your body burns.

    An average woman requires 2000 calories daily to maintain and 1500 to lose a pound of weight monthly. On the other hand, an average man requires 2500 calories daily to maintain and 2000 calories to lose a pound of weight weekly.

    How Many Calories Are Required To Maintain Your Weight?

    This notwithstanding is subject to many factors like age, activity levels, height, metabolic rate, present weight, etc. There are many online calorie counters which you can use to keep track of your calorie intake. It is advisable that you use calorie counter for a few days to determine calories, carbs, protein, minerals, fiber, fat and vitamins you are truly consuming.

    It is a known fact that when you consume more calories than the rate of gaining it, you gain weight, and alternatively, when you burn more calories than its intake, you lose weight. However, a situation whereby you cut calories without regard to the food you consume is not a long lasting way to lose weight. It is time that this method works well for some individuals, however, majority of people who practice it end up with hunger and eventually give up the process.

    In view of this, this write up will enumerate ways by which you can reduce calorie intake without starving yourself.

    1. Consume more protein

    The role of protein in weight loss cannot be under-estimated as it is the key of nutrients. Protein consumption can reduce appetite and reduce the cravings for food by 60%. Moreover, it also increases the amount of calories being burnt with ease. Research has shown that protein curbs appetite as well as increases the rate of metabolism. Proteins assist to control cravings and prevent weight regain, leading to automatic weight loss.

    1. Avoid sugary drinks

    This is another method by which you can reduce calorie intake without necessarily starving yourself. Liquid sugar calories are the most fattening item in the modern diet. Research has linked sugary drinks with high risk of obesity. Besides weight gain, sugar produce disastrous effects on metabolic health and increase the risk of many diseases. Since there are no psychological need for sugary drinks and beverages, it is essential to find a way of avoiding them.

    1. Drink more water

    Weight loss goal can be achieved by drinking more water as this increase your burnt calories up to half an hour. You will burn up to 96 calories by drinking two litres of water daily. Remember to take sufficient water before meals in order to reduce the feeling of hunger and restrict you to eating less.

    1. Engage in regular exercise

    The role of exercise in weight loss cannot be under estimated. Besides, exercise prolongs life, minimizes the risk of diseases, boosts energy and makes you feel better everyday. You can visit the gym, embark on weight exercises like sit ups, push- ups, squats, etc. cardio exercises like swimming, walking and jogging are also recommended for weight loss and general well being.

    1. Minimize the consumption of carbohydrate

    An effective method of weight loss is the reduction of carbohydrate intake, since this diminishes your appetite and automatically makes you eat fewer calories.


    Finding out the precise amount of calories needed to maintain your present weight involves four experimental procedures. They are:

    • Regularly consume the same amount of calories daily and continue this for few weeks while your activity level is fairly kept constant.
    • Weigh yourself once every week, first thing in the morning on an empty stomach, or alternatively, you can just weigh yourself every morning to take your weekly average.
    • Be observant to monitor what goes on.
    • If there is need, make adjustment.

    Use online calorie maintenance calculator as a starting point. To start the ball rolling, start eating that calorie amount daily for few weeks. An illustration to explain this procedure is given below:
    Suppose from the calorie calculator, your daily maintenance level today is 2500 calories. Then, from tomorrow, start eating 2500 calories per day. Although this may not be exact, however, start to maintain a range of plus or minus 1000 if your estimated amount.


    Consume this constant amount of calories for the next two to three weeks. Remember that as stated above, weighing yourself on an empty stomach first thing in the morning is vital and get a diary for recording your weight.

    Next, observe and watch what happens. However, adjust if there is need to do so. Let’s discuss how to make adjustments:

    • If your weight measurement is constant in the process, you have no problem. The amount of calories is what you need to maintain your current weight. All you need to do is to continue eating that amount from now on.
    • If your weight is increasing, this shows that you are above your maintenance level. That is, you are having a calorie surplus. In this case, you should slightly decrease the amount of your daily calorie consumption by 250 calories, continue this for few weeks and observe again. This means that you will start eating 2250 calories daily.
    • If your weight decreases, it implies that you are below your maintenance level, hence, a caloric deficit. You need to strongly increase your daily amount of calories by 250 calories, wait, watch for few weeks and observe again. This implies that you will now eat 2750 calories on a daily basis.
    • In reality, consume the same constant amount of calories daily and observe your weight. It is perfect when you have the same constant value. However, if it doesn’t, all you need to do is to adjust your daily calorie intake either upwards or downwards until it does.

    A point is reached where your weight is being maintained every week. At this point, you are successful in the process. This is a simple step by step guide to determine the number of calories you need to eat per day for maintenance of your current weight and reaching your specific weight loss goal.

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