{"id":24704,"date":"2021-07-13T13:54:08","date_gmt":"2021-07-13T13:54:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24704"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-find-maintenance-calories","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/","title":{"rendered":"How To Find Maintenance Calories: How Much Should You Eat To Maintain Your Weight?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#What_Are_Calories_And_Why_Are_They_Important\" >What Are Calories And Why Are They Important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#What_Factors_Determine_Your_Daily_Calorie_Intake\" >What Factors Determine Your Daily Calorie Intake?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#How_To_Find_My_Optimal_Maintenance_Calories\" >How To Find My Optimal Maintenance Calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#How_To_Find_Maintenance_Calories_By_Hand\" >How To Find Maintenance Calories By Hand?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#How_To_Find_Your_Maintenance_Calories_Women_Why_Is_The_Formula_Different_For_Men_And_Women\" >How To Find Your Maintenance Calories Women: Why Is The Formula Different For Men And Women?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#How_To_Find_Your_Maintenance_Calories_Bodybuilding\" >How To Find Your Maintenance Calories Bodybuilding?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to <a href=\"https:\/\/betterme.world\/articles\/low-calorie-lunch-recipes-for-weight-loss\/\">food energy intake<\/a>, most people are often concerned with figuring out their calorie deficit so they may shed any excess weight that they are carrying. While this is important information to have, not everyone is looking to lose weight. Some are quite comfortable with where they are and would like to know how to find maintenance calories to keep them at their current weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the issue of maintenance calories may not be as widely discussed as that of caloric deficit it is no less important. Finding out your calories to maintain weight is a good way to keep you on track with your fitness goals, ensuring that you do not lose any more weight or gain any extra unwanted pounds.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Calories_And_Why_Are_They_Important\"><\/span><b>What Are Calories And Why Are They Important?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before digging more into how to accurately find maintenance calories, it is first important for you to understand what a calorie is, what a calorie deficit is and what are maintenance calories:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calorie. <\/b><span style=\"font-weight: 400;\">This is a<\/span><a href=\"https:\/\/betterme.world\/articles\/kilocalories-vs-calories\/\"> <span style=\"font-weight: 400;\">unit of energy<\/span><\/a><span style=\"font-weight: 400;\"> that equates to the approximate amount of energy required to raise one gram of water by one degree Celsius (<\/span><a href=\"http:\/\/www.chem.ucla.edu\/~harding\/IGOC\/C\/calorie.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calorie deficit. <\/b><span style=\"font-weight: 400;\">Also known as an energy deficit, it is when you consume less food energy intake than what your body requires on a day to day basis. The main reason why people do this is to help them shed a few extra pounds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintenance calories. <\/b><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">healthline.com, <\/span><\/i><span style=\"font-weight: 400;\">maintenance calories are the exact number of calories your body needs to support energy expenditure. In layman&#8217;s terms, these are the exact number of calories that you need to consume to prevent any weight loss or gain &#8211; this number serves to maintain the current state.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/volume-eating\/\">Volume Eating: How To Stay Full On Fewer Calories<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-32023 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4553-1024x576.png\" alt=\"how to find maintenance calories\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4553.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4553-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4553.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4553.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Factors_Determine_Your_Daily_Calorie_Intake\"><\/span><b>What Factors Determine Your Daily Calorie Intake?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Another thing to realize before figuring out how to accurately find maintenance <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-it-take-to-gain-a-pound\/\">calories<\/a>, is the simple fact that daily food energy intake differs from person to person. When it comes to daily calorie intake, there are multiple factors that affect how much food energy intake a person requires. Some of these factors have been outlined in the <\/span><i><span style=\"font-weight: 400;\">2015 &#8211; 2020 Dietary Guidelines for Americans <\/span><\/i><span style=\"font-weight: 400;\">and they include (<\/span><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age. <\/b><span style=\"font-weight: 400;\">Children, teens, as well as young adults often require more energy not only because they are still growing and developing, but also because more often than not they are more active and have faster metabolisms than older people.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Height. <\/b><span style=\"font-weight: 400;\">Shorter people need fewer calories than taller people to maintain their weight (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/87\/2\/445\/4633370\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gender\/Sex. <span style=\"font-weight: 400;\">According to a 2000 study by the <\/span><i><span style=\"font-weight: 400;\">Journal of Applied Physiology, <\/span><\/i><span style=\"font-weight: 400;\">on average,<\/span> <span style=\"font-weight: 400;\">men have about 36 percent more skeletal muscle than women (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/jappl.2000.89.1.81\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This excess muscle contributes to males having a higher<\/span><a href=\"https:\/\/betterme.world\/articles\/the-difference-between-bmr-and-tdee\/\"> <span style=\"font-weight: 400;\">basal metabolic rate<\/span><\/a><span style=\"font-weight: 400;\"> which means they burn more calories than women just through usual bodily processes and functions.<\/span><\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Activity level. <\/b><span style=\"font-weight: 400;\">The more active you are, the more food you need to consume for your body to have enough energy to help you keep up with your daily activities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body size and composition. <\/b><span style=\"font-weight: 400;\">The larger and heavier you are, the more food energy intake you will require as compared to a smaller person.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some other factors that can affect this include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Occupation. <\/b><span style=\"font-weight: 400;\">People with more physically demanding jobs need to eat more than those who spend their days stuck behind a desk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Illness.<\/b><span style=\"font-weight: 400;\"> Sick people may be required to eat more than usual, not only to give their bodies the energy required to recover, but also to give them important disease fighting nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Special needs.<\/b><span style=\"font-weight: 400;\"> Pregnant and breastfeeding women will often eat more than others their age and weight as they need to provide enough food and nutrients for their foetus or infant. The CDC recommends an additional 450 to 500 kilocalories (kcal) of healthy food calories per day for breastfeeding mothers (<\/span><a href=\"https:\/\/www.cdc.gov\/breastfeeding\/breastfeeding-special-circumstances\/diet-and-micronutrients\/maternal-diet.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-33079 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4861-1024x576.png\" alt=\"how to find maintenance calories\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4861.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4861-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4861.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4861-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4861.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Find_My_Optimal_Maintenance_Calories\"><\/span><b>How To Find My Optimal Maintenance Calories?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While the <\/span><i><span style=\"font-weight: 400;\">Academy of Nutrition and Dietetics<\/span><\/i><span style=\"font-weight: 400;\"> states that the daily estimated <a href=\"https:\/\/betterme.world\/articles\/stevia-vs-sucralose\/\">calorie intake<\/a> range for men and women is from 2,000 to 3,200 per day and from 1,600 to 2,200 per day, respectively, the numbers give too wide a range for anyone to use them as their maintenance calories (<\/span><a href=\"https:\/\/www.eatright.org\/food\/nutrition\/dietary-guidelines-and-myplate\/how-many-calories-do-adults-need\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For you to find out how much food energy intake you need to maintain your current weight, the simplest way to do this is by using an online calorie maintenance calculator. If you are wondering &#8216;how to find my maintenance calories&#8217; using this online calculator, the steps are quite simple. You will be required to enter:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your age in years<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Height (in feet and inches if using US units or in centimeters if using metric units)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight (in pounds if on US units or kgs if using metric units)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gender<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Level of usual\/weekly physical activity &#8211; which ranges from inactive\/sedentary to very active. Some sites will also have the option to just use your BMR for this.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once all this is filled in, the site will do the math for you and give you a close estimate of what your maintenance calories should be.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-you-burn-a-day-doing-nothing\/\">How Many Calories Do You Burn In A Day Doing Nothing?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-33109 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4909-1024x576.png\" alt=\"how to find maintenance calories\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4909.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4909-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4909.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4909-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4909.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Find_Maintenance_Calories_By_Hand\"><\/span><b>How To Find Maintenance Calories By Hand?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are not looking to have some site do the calculations for you, then you can opt to get a pen and paper and find your ideal food energy intake to remain at the same weight. To do this you will be required to first determine your basal metabolic rate (BMR) and then your<\/span><a href=\"https:\/\/betterme.world\/articles\/tdee-calculator\/\"> <span style=\"font-weight: 400;\">total daily energy expenditure<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over the years, scientists have come up with multiple BMR calculations but as of today only three &#8211; Harris-Benedict, WHO\/FAO\/ONU and Mifflin-St Jeor (MJ) methods &#8211; are commonly used. Despite their common use, however, it is important to note that scientific groups continue to debate on which of these three is the most accurate equation to offer the best results (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15883556\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6068274\/\"> <span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you decipher how to find maintenance calories, we are going to be showing you the Revised Harris-Benedict equation and the Mifflin-St Jeor Formula:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Revised Harris-Benedict equation for men<\/b><span style=\"font-weight: 400;\"> = 88.4 + (13.4 x weight in kg) + (4.8 x height in cm) \u2013 (5.68 x age in years)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Revised Harris-Benedict equation for women <\/b><span style=\"font-weight: 400;\">= 447.6 + (9.25 x weight in kg) + (3.10 x height in cm) \u2013 (4.33 x age in years)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mifflin-St Jeor Formula For Men<\/b><span style=\"font-weight: 400;\"> = (9.99 x weight in kg) + (6.25 x height in centimeters) \u2013 (4.92 x age) + 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mifflin-St Jeor Formula For Women<\/b><span style=\"font-weight: 400;\"> = (9.99 x weight in kilograms) + (6.25 x height in centimeters) \u2013 (4.92 x age) \u2013 161<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Using either one of these calculations helps you find your BMR, but this is not all. To obtain a more realistic value for maintaining your current weight you will have to find your total daily energy expenditure (TDEE) by including your daily activity levels in the calculations. Here is how to do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedentary lifestyle (very little to no exercise) = BMR x 1.2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly active (light exercise\/sports activity for 1-3 days\/week) = BMR x 1.375<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderately active (moderate exercise\/sports events 6-7 days\/week) = BMR x 1.55<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very active (hard exercise every day, or exercising 2x\/day) = BMR x 1.725<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extra active (hard exercise 2 or more times per day, athletes, professional sportsmen and women, etc.) = BMR x 1.9<\/span><\/li>\n<\/ul>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-32132 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484-1024x576.png\" alt=\"how to find maintenance calories\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Find_Your_Maintenance_Calories_Women_Why_Is_The_Formula_Different_For_Men_And_Women\"><\/span><b>How To Find Your Maintenance Calories Women: Why Is The Formula Different For Men And Women?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you have seen above, while the Revised Harris-Benedict equation and the Mifflin-St Jeor Formula use the same variables in determining BMR (age, weight, and height) the formulas are quite distinct in differentiating between men and women. Even online calorie calculators will require you to input your gender before telling you what your maintenance calories should be.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, why is this?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The matter goes back to the simple fact that men and women are built differently, especially in terms of muscle. As seen above in the 2000 study by the <\/span><i><span style=\"font-weight: 400;\">Journal of Applied Physiology,<\/span><\/i><span style=\"font-weight: 400;\"> men have significantly more muscle than women.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only does the extra muscle make them stronger physically, but it also means that their bodies store less fat and burn calories much faster than women&#8217;s bodies. At the end of the day even if a man and a woman are of the same age, weigh the same, are probably the same height, and may even do the same exercises, the woman cannot consume the same food energy intake as the man. She would end up gaining weight while he remained the same weight.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\"><img decoding=\"async\" class=\"aligncenter wp-image-33083 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864-1024x576.png\" alt=\"how to find maintenance calories\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Find_Your_Maintenance_Calories_Bodybuilding\"><\/span><b>How To Find Your Maintenance Calories Bodybuilding?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A bodybuilder who wishes to maintain his weight and not risk cutting or bulking will still use the same methods listed above. These equations work not only for normal people, but also for athletes as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An important fact to note, however, is that maintenance calories are not set in stone. Because they rely on many different factors &#8211; and especially your physical activity level, you do have to calculate them periodically but most especially, if you change how much you workout per day\/week.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Figuring out how to find your maintenance <a href=\"https:\/\/betterme.world\/articles\/do-you-burn-more-calories-in-the-heat\/\">calories<\/a> is not as hard as one may think, especially with the easy use of an online calorie maintenance calculator. If you have reached your ideal weight and would like to stay the same, be sure to do these simple calculations and find out exactly how much food energy you need per day to keep your hard earned results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Find_Maintenance_Calories\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015\"><span style=\"font-weight: 400;\">2015-2020 Dietary Guidelines<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., health.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6068274\/\"><span style=\"font-weight: 400;\">Analysis of Predictive Equations for Estimating Resting Energy Expenditure in a Large Cohort of Morbidly Obese Patients<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/87\/2\/445\/4633370\"><span style=\"font-weight: 400;\">Body mass index is increasing faster among taller persons<\/span><\/a><span style=\"font-weight: 400;\"> (2008, academic.oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15883556\/\"><span style=\"font-weight: 400;\">Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review<\/span><\/a><span style=\"font-weight: 400;\"> (2005, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.eatright.org\/food\/nutrition\/dietary-guidelines-and-myplate\/how-many-calories-do-adults-need\"><span style=\"font-weight: 400;\">How Many Calories Do Adults Need?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, eatright.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"http:\/\/www.chem.ucla.edu\/~harding\/IGOC\/C\/calorie.html\"><span style=\"font-weight: 400;\">Illustrated Glossary of Organic Chemistry<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., chem.ucla.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/breastfeeding\/breastfeeding-special-circumstances\/diet-and-micronutrients\/maternal-diet.html\"><span style=\"font-weight: 400;\">Maternal Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2020, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/jappl.2000.89.1.81\">Skeletal muscle mass and distribution in 468 men and women aged 18\u201388 yr<\/a> (2000, journals.physiology.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to food energy intake, most people are often concerned with figuring out their calorie deficit so they may shed any excess weight that they are carrying. While this is important information to have, not everyone is looking to lose weight. Some are quite comfortable with where they are and would like to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":24708,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[109,87],"class_list":["post-24704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Find Maintenance Calories: How Much Should You Eat To Maintain Your Weight? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering how to find maintenance calories? Check out this article to learn more about the equations needed to help you figure this out.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Find Maintenance Calories: How Much Should You Eat To Maintain Your Weight?\" \/>\n<meta property=\"og:description\" content=\"Are you wondering how to find maintenance calories? Check out this article to learn more about the equations needed to help you figure this out.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1914490885.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"How To Find Maintenance Calories: How Much Should You Eat To Maintain Your Weight?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/\"},\"wordCount\":1888,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1914490885.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to <a href=\\\"https:\/\/betterme.world\/articles\/low-calorie-lunch-recipes-for-weight-loss\/\\\">food energy intake<\/a>, most people are often concerned with figuring out their calorie deficit so they may shed any excess weight that they are carrying. While this is important information to have, not everyone is looking to lose weight. Some are quite comfortable with where they are and would like to know how to find maintenance calories to keep them at their current weight.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While the issue of maintenance calories may not be as widely discussed as that of caloric deficit it is no less important. Finding out your calories to maintain weight is a good way to keep you on track with your fitness goals, ensuring that you do not lose any more weight or gain any extra unwanted pounds.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Calories And Why Are They Important?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before digging more into how to accurately find maintenance calories, it is first important for you to understand what a calorie is, what a calorie deficit is and what are maintenance calories:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Calorie. <\/b><span style=\\\"font-weight: 400;\\\">This is a<\/span><a href=\\\"https:\/\/betterme.world\/articles\/kilocalories-vs-calories\/\\\"> <span style=\\\"font-weight: 400;\\\">unit of energy<\/span><\/a><span style=\\\"font-weight: 400;\\\"> that equates to the approximate amount of energy required to raise one gram of water by one degree Celsius (<\/span><a href=\\\"http:\/\/www.chem.ucla.edu\/~harding\/IGOC\/C\/calorie.html\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Calorie deficit. <\/b><span style=\\\"font-weight: 400;\\\">Also known as an energy deficit, it is when you consume less food energy intake than what your body requires ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/\",\"name\":\"How To Find Maintenance Calories: How Much Should You Eat To Maintain Your Weight? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1914490885.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you wondering how to find maintenance calories? 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Check out this article to learn more about the equations needed to help you figure this out.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/","og_locale":"en_US","og_type":"article","og_title":"How To Find Maintenance Calories: How Much Should You Eat To Maintain Your Weight?","og_description":"Are you wondering how to find maintenance calories? Check out this article to learn more about the equations needed to help you figure this out.","og_url":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1914490885.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"How To Find Maintenance Calories: How Much Should You Eat To Maintain Your Weight?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/"},"wordCount":1888,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1914490885.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to <a href=\"https:\/\/betterme.world\/articles\/low-calorie-lunch-recipes-for-weight-loss\/\">food energy intake<\/a>, most people are often concerned with figuring out their calorie deficit so they may shed any excess weight that they are carrying. While this is important information to have, not everyone is looking to lose weight. Some are quite comfortable with where they are and would like to know how to find maintenance calories to keep them at their current weight.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">While the issue of maintenance calories may not be as widely discussed as that of caloric deficit it is no less important. Finding out your calories to maintain weight is a good way to keep you on track with your fitness goals, ensuring that you do not lose any more weight or gain any extra unwanted pounds.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Calories And Why Are They Important?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before digging more into how to accurately find maintenance calories, it is first important for you to understand what a calorie is, what a calorie deficit is and what are maintenance calories:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calorie. <\/b><span style=\"font-weight: 400;\">This is a<\/span><a href=\"https:\/\/betterme.world\/articles\/kilocalories-vs-calories\/\"> <span style=\"font-weight: 400;\">unit of energy<\/span><\/a><span style=\"font-weight: 400;\"> that equates to the approximate amount of energy required to raise one gram of water by one degree Celsius (<\/span><a href=\"http:\/\/www.chem.ucla.edu\/~harding\/IGOC\/C\/calorie.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calorie deficit. <\/b><span style=\"font-weight: 400;\">Also known as an energy deficit, it is when you consume less food energy intake than what your body requires ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/","url":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/","name":"How To Find Maintenance Calories: How Much Should You Eat To Maintain Your Weight? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-find-maintenance-calories\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1914490885.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you wondering how to find maintenance calories? 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