How Many Calories You Should Consume to Maintain Your Weight

After getting rid of the extra pounds, one of the most difficult things you will be confronted with is being able to maintain your weight. However, if you are disciplined and able to monitor yourself properly, you will be able to keep your weight constant. Monitoring is necessary as there has to be a balance between the calorie intake and the calories burned.

Monitor Calorie Intake

The average person will gain approximately one pound per week if she consumes 500 more calories than she has burned each day. One of the best things that you can do is to keep a journal of your daily calorie intake. Each food contains a certain number of calories, and you have to find it out no matter if you want to maintain weight or lose it.

You can find the nutritional and caloric value of most products from the supermarket simply by looking on the label of the product. For cooked foods, on the other hand, you may have to calculate on your own the amount of contained calories. However, numerous cook books feature the number of calories along with each recipe. In addition, a wide range of Websites, such as, provide calorie calculators. You only have to select the ingredients that are added to a recipe and the necessary amount and you will find out how many calories they contain.

Keep Track of Calories Burned

Exercise represents one of the most efficient ways to burn the calories that you have consumed. Each physical activity influences the number of calories burned in a smaller or greater measure, depending on duration and intensity. For example, a person weighing 120 pounds will burn between 115 and 178 calories if she walks for half an hour; and 346 calories if she plays handball for the same amount of time.

Use Online Calculators for Weight Maintenance

More complex calorie calculators can also help you discover how many calories are needed for maintaining your weight. These calorie target calculators are primarily developed for finding out how many calories you need to eat or burn in order to achieve the goal weight. However, they can also be successfully used for weight maintenance. The parameters needed for providing the calorie target are:

  • Age
  • Height
  • Gender
  • Current and goal weight
  • Activity level
  • Goal date

Age, height and gender are required as men and women of various ages have different needs in terms of calorie targets. The activity level is determined by your lifestyle and can have the following values:

  • Sedentary
  • Light activity
  • Moderate activity
  • Very active

According to the type, duration and intensity of your daily physical activities, you will have to select one of these values. After selecting all the parameters, you will find out how many calories you need each day to keep your weight constant.


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