This Article is About
calories per day
math equation
caloric intake
gaining weight
miles per hour
losing weight
how many calories
treadmill
How Many Calories To Maintain Weight? - Are You Overating
Join 1000's of Authors at StreetArticles Today!

How Many Calories to Maintain Weight? - Are You Overating

The great old questions of weight maintenance, losing weight and gaining weight typically comes down to a math equation that determines your caloric intake versus your expenditure. I am going to explain in detail the difference between how many calories you need to lose, maintain and gain weight.

I want to make this as simple for you as possible. There are a ton of advanced (and very difficult to understand) formulas and calculators out there for achieving this...you don't need those. In fact, by the time you are done going through the difficult process of understanding how many calories you are burning, you will be ready for a snack.

The average male burns 2000-2500 per day naturally. If you weight 150lbs, you are likely to be closer to the 2000 mark. If you weight 250lbs or over, you are going to be closer to the 2,500 mark.

For females, the average is 1,500 to 2,000. Older women and more slender women typically burn around 1,500 where a heavier set female will typically burn closer to 2,000 in their day to day activities.

Thse are both good starting points for how many calories you burn (before exercise). I am going to use these numbers in my upcoming examples and give you some nutrition guidelines as to what you can eat to maintain, gain, or lose weight depending on your weight, age, and gender.

(1) How Many Calories to Maintain Weight?

With no exercise:

Male:

A 250lb+ male would have to consume 2500 calories or less during a day.

Female:

-A slender or older women would have to consumer less than 1500 calories per day to maintain their weight -A heavier set women would have to consumer less than 2000 calories per day to maintain weight

With exercise:

Based on your daily exercise calories burned, you would be allowed to eat that much in relation to how many "extra" calories you burned. For example, one hour on the treadmill walking for a 250lb man at 4 miles per hour (briskly) would burn approximately 449 calories. A 150lb women doing the same thing would burn 269 calories.

That means that if you went for a 1 hour walk per day, you could indulge in those two extra granola bars. Sound worth it?

(2) How Many Calories to Lose Weight?

One pound of fat is approximately 3500 calories. This means that you have to burn 3500 more calories than you intake before you burn a pound of fat. Obviously there are other ways to alter body weight, primarily through water loss or retention, but natural and sustainable weight loss will happen when you lose body fat.

With no exercise:

With no exercise, you will need to eat less. This sounds unhealthy, but it is not necessarily. Most humans eat far too much food and intake more calories then we need. If you want to reverse that cycle, you can intake less calories than you burn. This does not mean you stop eating, however by cutting out a 100 calories here and 100 calories there, you are going to begin to see weight loss results.

Male:

If you are a male 250lbs+, you could aim for 2000 calories intake per day. This means you would be minus 500 calories net every day, which would lead to a full pound of fat loss per week. This is considerable and will show very quickly. Often times all it takes is substiting a piece of fruit for a cookie, or a light dressing for the full fat dressing.

Female:

A woman would typically want to cut down their calorie intake from 2000 calories to around 1500-1700. This will lead to close to a pound of weight loss per week. Again, it is all about making small changes. Don't stop eating, simply introduce new healthier foods to replace the unhealthy ones.

With exercise:

With exercise, you can considerably speed up weight loss, in particular if you intake less calories than your daily intake is. For example, if you are 250lb male and you burn 2500 calories naturally, and you burn an extra 500 calories per day on top of that, you are burning 3000 calories per day. This means that you could lose a pound per week by eating less than 2500 calories, or 2lbs per week by eating 2000 calories or less.

(3) How Many Calories to Gain Weight?

I was going to get into weight gain, but it is pretty obvious how to accomplish this. Most of us are great when it comes to gaining weight (just eat more), and the help is typically needed when it comes to understanding the calories need to maintain or lose weight.

I hope you found this article informative and if you have any feedback, please let me know below.


Street Talk

  

I find it much easier personally to "eat less" than to exercise more. I recently put this into action and went from running to walking and changed my diet slightly and was able to lose around 20lbs in six weeks. Do exercises that you find sustainable and eat what works for you...don't go on reverse binge diets, ones that focus on eating one thing or in one certain way. These will not allow you create "habits" out of being healthy.

Reply
  about 6 years ago
You May Also Like
Is it Possible to Lose 30 Pounds In 2 Months?
Lose 30 pounds 2 months? It is possible. It is also possible to lose 30 pounds 3 months, to lose 30 pounds 30 days or lose 50 pounds 2 months. It is simple math. A pound is nothing but 3500 calories. This does not mean cutting 3500 calories per day,…
By: tom13 in  Health and Fitness  >  Weight Loss   Jan 08, 2013  
1
  Likes: 1

Diet for Ectomorphs
A diet for ectomorphs would generally be the same as any other diet for anyone that is looking to put on some mass to their frame. The main difference being, an ectomorph will most likely have to consume more calories each day. If you don't eat, you will not grow.…
By: Adam17 in  Health and Fitness  >  Nutrition   May 03, 2012  
0
  Likes: 3

Feeding Tips For Dogs - The Right Way to Feed A Dog
Do you honestly know the correct way to feed a dog? Sounds simple, but in reality most dog owners do not have a regular feeding schedule in place, and for many pets, food is available all the time. Faced with those big appealing eyes, it's hard for owners to accept…
By: Janice Watson in  Pets  >  Dogs   Jan 19, 2013  
1
  Likes: 24

Lose 10 lbs in 10 Days
To lose 10lbs in 10 days, you must first ask yourself if you are prepared to make the necessary sacrifice in your diet and to exercise in order burn the necessary calories to meet this goal. Healthy weight loss usually occurs at a rate of one pound per week, with…
By: Kristin Greene in  Health and Fitness  >  Weight Loss   Dec 14, 2010  
0
  Likes: 0

What to Eat During Pregnancy
Okay, you’re pregnant! Congratulations! Hmmm. What to eat? How much can I eat? How much should I eat? Am I eating for two? What are the good foods for my baby? All right, for the bad news: you are not technically eating for two—meaning, you don’t get to eat two…
By: Juliane Wolfe in  Home and Family  >  Pregnancy   Mar 02, 2011  
0
  Likes: 1

Eat What You Want And Still Lose Weight
Why Many Diets Fail Isn't it really weird that you cruise along happily eating the foods you like and then one day you climb on a scale and—oh my goodness—you quickly start looking for a diet book.  The funny thing is, that most of the time you end up select…
By: Paul Tooley in  Health and Fitness  >  Weight Loss   Mar 09, 2011  
0
  Likes: 0

Do You Really Need A Cleanse: The Good, the Bad And the Nasty
Gwyneth Paltrow is famous for discussing them. Beyonce reportedly dropped tons for her role in Dream Girls with the Master Cleanse. Celebrities are often the first to brag about how well their detox cleanse worked for them but they often do not mention the drawbacks. To be fair, Nicole Ritchie's…
By: amie nogrady in  Health and Fitness  >  Detoxification   Dec 28, 2012  
1
  Likes: 1

Lose Belly Fat Easy | Diet To Lose Belly Fat
There are too many "miracle fixes" and "quick pills" promising you will lose belly fat easy, While there is no real " quick pill " to target the waistline fat in particular, what you need to be doing is following a set of exercises to lose belly fat and following…
By: Hayden in  Health and Fitness  >  Weight Loss   Apr 03, 2012  
0
  Likes: 0

10 Essential Tips For Natural And Healthy Weight Loss
So, you are losing hope and fitness except those extra pounds on your body. You’re looking for the best ways to lose weight permanently while staying healthy! Don’t worry, you’re in good hands now. I’m here to share you my top ten tips to lose weight healthily and make sure…
By: Riley A Dawson in  Health and Fitness  >  Weight Loss   Sep 07, 2011  
10
  Likes: 7

Shed Pounds for A Healthier, Sexier 2012
Are you going to be a part of the hundreds of thousands of people trying to lose weight at the start of 2012? Do you want to be successful in trying to lose weight? Going to the gym and starting a diet will lead you to weight loss, but it…
By: Laura Yates  in  Health and Fitness  >  Weight Loss   Jan 05, 2012  
1
  Likes: 1

Three Tips to Help You Lose Weight After Pregnancy
Losing weight for some women comes naturally and easily but most women have a much more difficult time to lose weight after pregnancy. Reasons for this include changes to your body, changes in your daily routine, new baby stress, or continuing to overeat after the pregnancy is over. The following…
By: Victoria De Leon in  Health and Fitness  >  Womens Issues   Mar 15, 2011  
1
  Likes: 1

Natural Ways To Lose Some Body Fat
The health and fitness industry is absolutely massive because there will always be a huge number of people who will want to lose weight and get in shape. However it is not very easy to successfully lose weight, which is why it is often a good idea to incorporate a…
By: James Woolley in  Health and Fitness  >  Weight Loss   Apr 07, 2012  
1
  Likes: 0

The Quickest Way To Lose Weight
The quickest way to lose weight is never the right way to lose weight. Liquid diets coupled with vigorous exercise are akin to starvation. Claims of ‘magic’ diet pills that will shed weight faster than any other weight loss method are disingenuous and false. Plastic surgery is also an unhealthy…
By: Kristin Greene in  Health and Fitness  >  Weight Loss   Dec 14, 2010  
0
  Likes: 0

4 Natural Ways to Speed up your Metabolism And Lose More Weight
With the Summer months ahead many people are franticly trying to lose those last few pounds of flab. Most people who have been dieting for some time usually hit a plateau or wall. Where it seems the person, no matter what they do, wont lose weight. This is where many…
By: Zach Manning in  Health and Fitness  >  Weight Loss   May 21, 2011  
0
  Likes: 0

No Diet Solution to Weight Loss
Haven't you ever wanted to just lose a few pounds without having to give up your favorite foods or work out like you live at the gym? I always wondered and finally figured it out. It's a simple what you take in vs. what you put out equation. I know…
By: Kayla in  Health and Fitness  >  Weight Loss   Oct 27, 2011  
0
  Likes: 0

Article Views: 2488    Report this Article