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Maintaining Your Calories

Maintenance Calories!

How to find out how many calories you need to maintain your current weight:

 

Current Weight (lbs.)     X    10   = Estimated RMR

 


Estimated       X       Lifestyle            =     Maintenance Calories

   RMR                        Factor*                   (# of calories needed

                                                                      To maintain your

                                                                      Weight)

 

E.g.  150 lbs. x 10 = 1500 x 1.4 = 2100

 

*Lifestyle Factors:

 

1.4 – Very Light Activity:

Seated most of the day

(office work; frequent driving)

 

1.6 – Light Activity:

On your feet most of the day

(light lifting or cleaning;

Doing chores throughout the day)

 

1.8 – Active:

On your feet & lifting objects

(daily physical labor)

 

 

To put calories into perspective, there are 3,500 calories in 1lb, so to lose 1lb, you need to reduce or “BURN” 500 calories every day for a week.

 

500 Cal x7 days = 3,500 calories or 1lb.

 

Choose the number of calories you’ll reduce each day to find your daily caloric recommendation.

 

 

 

Maintenance         -         Caloric Adjustment          =         Daily Caloric

    Calories                        (calories you reduce)              Recommendation

 

E.g. 2100 – 500 = 1600 calories daily / *Remember not to reduce you calories below 1200 Cal; you need to take in at least 1200 cal.

 

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