how many calories you need to maintain weight?

In the previous step, I showed you a few of the way to calculate your daily calorie Daily Calorie Requirements Calculator
Now, if your goal was to reduce or gain weight, this is able to be the step once you modify that calorie intake to suit one in every of those goals.

However, since you’re solely inquisitive about what number calories ar required to take care of your current weight, you get to skip right past that step.

Why? as a result of your calorie maintenance level already is what number calories ar required for you to take care of your current weight. You already did ninety nine of the add that last step once you calculated what yours is.

(If you skipped the previous step, now could be the time to travel back and have it off.)

All that’s left to try and do now could be confirm the quantity of calories you calculated really is 100% correct for you and really is what number calories you would like to eat per day to take care of your current weight. Let Pine Tree State explain…

The Problem With Calorie Calculators & Estimates

Even though I simply showed you a number of the foremost in style strategies of estimating your daily calorie maintenance level, there\'s one little downside.

The word “estimating.”

You see, associate degreey on-line calculator or similar methodology of scheming calories can solely be supplying you with an estimate.

These strategies could be quite correct for many folks, however within the finish, they\'re perpetually simply guesses, not guarantees. There ar simply too several individual factors at play that “calorie calculators” ar unable to require into consideration.

Which means… those estimates ar typically wrong. fortunately but, we\'ve got some way to countercheck it.

The body truly has its own in-built methodology of deciding specifically what your daily calorie maintenance level is and guarantees 100% accuracy each single time.

How To make out specifically what number Calories ar required to take care of

To figure out specifically what number calories ar required to take care of your current weight, all it takes could be a terribly easy four step experiment:

Consistently eat identical variety of calories day by day for some weeks, and keep your activity level fairly consistent yet.
Weigh yourself regarding once per week very first thing within the morning on associate degree empty abdomen (or, weigh in each morning and take the weekly average).
Monitor what happens.
Adjust consequently if required.
So, take the calorie maintenance level estimate you calculated within the previous step and use that as your calorie start line. Now, simply begin ingestion that quantity day by day for consecutive few weeks.

For the sake of associate degree example, let’s faux associate degree example person calculable that their daily maintenance level is 2500 calories. beginning tomorrow, this instance person would eat regarding 2500 calories day by day. It doesn’t ought to be fully actual, however attempt to get among a hundred roughly calories of your calculable quantity.

Then, simply eat this variety of calories day by day for consecutive 2-3 weeks.

Be sure to weigh yourself very first thing within the morning on empty abdomen and write your burden somewhere.

Then, simply watch and see what happens, and modify if required. Meaning…

• Is your weight staying regarding the same? If therefore, congrats… you’ve with success found specifically what number calories ar required to take care of your current weight. Keep ingestion this quantity from currently on.

• Is your weight increasing? If therefore, you\'re on top of your maintenance level (a caloric surplus). Slightly decrease your daily calorie intake by regarding 250 calories, wait some weeks, and see what happens then. as an example, our same example person would currently begin ingestion 2250 calories per day.

• Is your weight decreasing? If therefore, you\'re below your maintenance level (a caloric deficit). Slightly increase your daily calorie intake by regarding 250 calories, wait some weeks, and see what happens then. as an example, our same example person would currently begin ingestion 2750 calories per day.

So primarily, eat regarding identical variety of calories per day and monitor what your weight will. If it stays identical, perfect! If it doesn’t, then simply modify your daily calorie intake up or down in little 250 calorie increments till it will.

When you reach the purpose wherever you\'re maintaining your weight from week to week, you’re done. That’s what number calories you would like to eat per day to take care of your current weight.

Taaadaaa! confirm you write it down.

What’s Next?

Now that you’ve found specifically what number calories ar required per day to succeed in your specific goal (maintaining your current weight), it’s time to work out specifically wherever those calories can come back from.