Consume how many calories to maintain weight

Lastly, if you wish to gain weight, calories in should be greater than calories out. This should be accomplished by having a caloric-dense diet. Your basal metabolic rate is the amount of calories your body burns while at rest.

Some body processes requiring energy include: breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles. BMR will vary from person-to-person. Some intrinsic factors affecting basal metabolic rate include: weight, height, surface area, gender, body composition, body temperature, age, hormone levels, and overall health.

To lose weight, you will need to reduce your daily caloric intake below your total daily calorie requirement indicated by your BMR plus your activity level. The estimates are for a person weighing pounds. Keeping calorie intake within certain limits will not ensure a healthful diet, as different foods have different effects on the body. After consuming carbohydrates carbs , insulin levels will rise significantly more compared with eating fats or protein.

Some carbs in particular get into the bloodstream in the form of sugar, or glucose, much faster than others. Refined flour is a fast carb, while legumes are slower. Slow-release carbs are better for body weight control and overall health than fast carbs. A calorie meal of fish or meat, salad, and some olive oil, followed by fruit, is more healthful and will stave off hunger for longer than a calorie snack of popcorn with butter or toffee.

To work out how many calories you need, you need to know your basal metabolic rate and an activity factor. To calculate your BMR automatically, follow this link and enter your details into the calculator. This will give a rough idea of the daily calorie intake you need to keep your body weight where it is. The result is still not perfect, as the equation does not take into account the ratio of muscle to fat.

A very muscular person needs more calories, even when resting. As with calories requirements, an ideal body weight depends on several factors, including age, sex, bone density, muscle-fat ratio, and height. Body mass index BMI is one way of working out what a person should weigh. If you know your height and weight, you can use this calculator to find out your BMI.

Imagine a top athlete who weighs pounds, or 91 kilograms kg and is 6 feet, or 1 metre m and 83 centimeters cm tall. They may have the same BMI as an inactive person of the same height. The athlete is not overweight, but the inactive person quite possibly is. Researchers have found that many people whose waist circumference is less than half their height have a longer life expectancy. People with a smaller waist to height size have been found to have a lower risk of diabetes , cardiovascular disease, stroke , and other health conditions that are related to obesity.

An adult male who is 6 feet cm tall should have a waist that does not exceed 36 inches 91 cm. An adult female who is 5 feet 4 inches cm tall should have a waist that does not exceed 32 inches 81 cm. This measurement may be more accurate than BMI at determining a healthy weight. Some of these are safe and effective and help people lose weight and keep it off in the long term. Select the statement that best describes your usual activity level.

Examples Close Examples Light activity: walking or gardening Moderate activity: fast walking or water aerobics Vigorous activity: jogging, bicycling or lap swimming. Your estimated daily calorie needs rounded to the nearest 50 calories are:. See how your daily calorie needs change if you alter your activity level: calories Inactive calories Somewhat Active calories Active calories Very Active.

Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Even though your total calorie intake matters, all calories are not created equal. Calories from nutritious food sources will help you to feel full longer, provide fuel for your daily activity, and improve your well-being. So what are nutritious foods? Health experts recommend that you fill your plate with:. Empty calories can leave you feeling hungry, increase your food cravings, and even increase fatigue.

You'll find them in processed foods that contain added sugars , trans fat, excess fat, and calories. They may provide energy but not the fiber , vitamins, and minerals you need. There are many factors that contribute to weight loss success. If you don't lose weight right away, it doesn't mean that you have failed or done something wrong.

It might simply mean that you need to stick to your program longer for weight loss to happen. Evaluate your eating and exercise habits to see if there are adjustments you can make to reach your goal.

There may also be medical reasons that you can't lose weight. So talk to your healthcare provider if you are concerned. Your doctor may be able to refer you to a registered dietitian for personalized nutrition advice. If you have a higher amount of weight to lose, they might also talk to you about weight loss medications or weight-loss surgeries to help you lose weight.

Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! Macronutrients and caloric intake in health and longevity. J Endocrinol. Dietary Guidelines for Americans Published December American Heart Association. Dietary recommendations for healthy children. Reviewed April 16, In: StatPearls [Internet]. StatPearls Publishing; updated August 25, Direct effects of thyroid hormones on hepatic lipid metabolism.

Nature Rev Endocrinol. Verhaegen A, Van Gaal L. Drugs that affect body weight, body fat distribution, and metabolism. Updated February 11, Food and Drug Administration. How to understand and use the Nutrition Facts label. Updated March 11, Centers for Disease Control and Prevention. What is healthy weight loss? Reviewed August 17, Sanford Health. How to gain healthy weight.