All you need to know about Maintenance Calories
When we talk about dietary energy consumption, tons of people are preoccupied with determining their calorie deficit so that they can lose any excess weight they may be carrying. While this knowledge is useful, not everyone is interested in losing weight. Some people are content with their present body weight and are interested in knowing how to find maintenance calories to maintain their current weight.
What are maintenance calories? Why is it important to have them?
Before digging more into how to correctly find maintenance calories, let’s first understand what a calorie is and what it does to your body:
In simple words, calories are a measure of heat or energy. Technically, 1 calorie is the amount of heat needed to raise the temperature of one gram of water by 1 degree celsius. Calories are the way of interchanging energy in our bodies. Food that we eat contains energy, and the exercise and the physical activity we carry throughout the day is the way of burning or expanding those calories. When the calories are not burnt, they are stored in our bodies in the form of body fat.
● Maintenance calories
Maintenance calories are the exact number of calories required by your body to support energy expenditure. These are the appropriate amount of calories you should consume to avoid any weight loss or gain.
● Calorie deficit
A calorie deficit is also known as an energy deficit. It is when your food energy intake is lower than what your body needs on a daily basis. Some people do this purposely to get rid of those extra pounds. Depending on your diet and workout, you can achieve a deficit in the following two ways - exercising more or eating less. It’s always good to strike a balance of both - eating and exercising.
How to find optimum maintenance calories?
It is estimated that the daily calorie intake range for men is 2,000 to 3,000 per day. While it is estimated that the daily calories intake range for women is 1,600 to 2,200 per day. These numbers give a wide range of anyone to calculate their maintenance calories. If you want to know how much food energy intake your body requires to maintain your current body weight, you just need to use a simple online maintenance calorie calculator. Here are the ways how you can find your maintenance calories using the online calorie calculator, it just includes a few simple steps:
- Enter your age in years
- Enter your height (in centimeters if you are using metric units or in feet and inches if you are using US units)
- Enter your weight (in kilograms if you are using metric units or in pounds, if you are using US units)
- Enter your gender
- Enter your level of the usual physical you carry out on a daily basis. It can vary from sedentary (inactive) to very active. Some websites also offer the option where you can just use your BMR (Basal Metabolic Rate) for this.
After you are done filling in all this information, relax, the calculator will do the mathematics for you, and show you an adjacent estimate of what your maintenance calories need to be.
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