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How many calories to maintain weight

Calories to maintain weight


It seems like everyone is obsessed with losing weight. While there are many products, television shows and systems focused on how to drop pounds, there are surprisingly few resources for how to maintain a stable weight. Staying at your ideal weight requires dedication. Whether you've lost weight or you simply love the way you've always looked, it's important to take action to ensure pounds don't start to pack on unnoticed.

Don’t Stay on a Diet

Maintaining your ideal weight is all about living a full, healthy lifestyle that isn’t full of restrictions. It is important to think of your relationship with food as a long race instead of a sprint. Rather than torturing yourself by counting calories and skipping meals, vow to make smart choices every day. You should also give yourself the freedom to indulge in a treat once in awhile.

Put Some Work into Eating

Have you ever stopped to think how easy it is to put handful after handful of peanuts or popcorn into your mouth without thinking. You can make your snacking more intentional by choosing foods that require a bit of work. For instance, foods like oranges, grapefruits, pistachios and edamame require quite a bit of work to eat. You will really think about every bite you take of these yummy, nutrient-dense snacks.

Learn When You Are Full


Many of us simply follow the rule that we are finished eating when our plates are empty. However, most of us are actually full long before we finally put the fork down. Take time to check in with yourself during a meal to see if you are full. If you feel full, put your fork down with the agreement that you can always go back and have more if you still feel hungry in a few minutes.

How to maintain weight

To maintain a healthy weight, you need to balance the amount of calories you consume through food and drink with the amount of calories you burn through physical activity. Some examples:


Thin men

15 years | 45kg

1,500 Calories

Standard men

25 years | 80kg

2,500 Calories


35 years | 120kg

3,000 Calories



15 years | 35kg

1,000 Calories


25 years | 60kg

1,200 Calories


40 years | 75kg

2,000 Calories

Calculate your calories needed to maintain weight

Use this calorie calculator to estimate the calories you need to consume each day to maintain your weight. The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor (from sedentary, to extremely active).

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