Maintenance Calorie Calculator: how to calculate daily calorie needs for weight management?

Calorie deficit – these two words will haunt you in your dreams when you are on a weight managing diet. However, as daunting as the subject is, calorie management and a healthy reduction are associated with weight loss, as studies suggest. But, how many calories should you eat every day? There is no “standard” number for the daily calorie requirement. Every individual has subjective needs, especially depending on the kind of daily activities they indulge in. The total calorie intake per day also depends on age, sex, and height. [embed]https://youtu.be/F4WZzDiKrJw[/embed] If you struggle to calculate your daily calorie intake and want a better understanding, our maintenance calorie calculator should give you a detailed understanding.

Maintenance Calorie Calculator

Most of the calorie calculators you come across online are based on the Mifflin-St Jeor equation. This considers the individual’s gender, age, height, weight, activity level to make a precise and more accurate estimation of the daily calorie requirement for their body. Some of these calculators also take genetics, medications, and underlying chronic illnesses into consideration to give a healthy estimation of an individual's calorie needs. However, if you are one of those wondering how to calculate calorie intake manually, we have a step-by-step guide for that as well. Here’s what you need to do: Step 1 – Step on a weighing machine to find and calculate your body weight (in kilograms). Step 2 – For men, multiply the weight by 1.0. For women, multiply the weight by 0.9. Step 3 – Multiply the result from Step-2 by 24. Step 4 – Find your lean factor depending on your body fat percentage, as shown in the image below and multiply it as well. This will give you the Basal Metabolic Rate (BMR). Step 5 – Once you get the BMR, multiply it by the Activity Modifier. An activity modifier is a table that correlates to the daily activities one indulges in every day. Here’s a quick breakdown of the same. You can find more in the image below: Step 6 – That’s all. Once you multiple the activity modifier with the BMR, your daily calorie needs to prioritize all the essential factors.

What is the significance of Calorie Deficit for Weight Management?

Eating a calorie deficit diet means eating fewer calories than what you burn daily. Maintaining a calorie deficit diet supports healthy weight loss without compromising an individual’s daily nutritional needs. With a calorie deficit, your body burns more calories than what it receives from the diet. Unlike FAD diets that completely eradicate certain nutrients from the meal, maintaining a calorie deficit diet allows individuals to eat a wholesome meal and yet lose or manage their weight. When it comes to any weight loss program, sustainability is key. So, instead of removing carbs or switching to a high protein or high-fat diet for a short period for quicker weight loss, experts suggest gradual calorie reduction for healthy and sustainable weight loss results.

How can one reduce Calorie Intake?

If you were consuming 3000 calories per day with nutrient-dense foods, cutting it down to ¾ of ½ of the calories can be a tough task. Not only would you need to cut down the portion size of your food, but you also need to make dietary modifications as well. Instead of thinking about short-term goals, it is ideal for chasing long-term results, especially when it comes to calorie intake and weight management. Following are some tips on how to calculate maintenance calories to support weight management:

1. Include more proteins in the diet

Proteins are the pillar of every weight management program. Besides their nutritional benefits, proteins help with calorie deficit diets too. They are highly satiating and curbs hunger pangs every few hours, reducing overeating and unhealthy snacking. Compared to carb-based snacks, protein snacks leave you feeling fuller for a longer period and reduce your hunger too. Eating a protein-rich diet promotes better muscle mass and sustainable weight loss results.

2. Avoid sugary or carbonated drinks

The soda you chugging down with your meal is doing you no good. And, not just soda, even store-bought juices, chocolate milk and other liquid supplements are high in sugar, which adds up to the calories quickly. Even studies highlight the correlation between sugary drinks with heightened risks of obesity and drastic weight gain. They also contribute to chronic illnesses like heart disease, diabetes, etc.

3. Keep yourself hydrated

There is no alternative to optimal hydration and weight management. Drinking water around 30 minutes to an hour before a meal reduces your hunger and supports your calorie deficit diet. Maintaining optimal hydration also promotes the body’s metabolism, thereby preventing quicker weight gain and other associated risks.

4. Lead an active lifestyle

As much as you eat a calorie deficit diet, weight management relies on your daily activity too. Instead of leading a sedentary lifestyle, try to move around and burn some extra calories. It doesn’t have to be tedious strength training always. You can opt for a brisk walk in the evening or indulge in some yoga during the day. Pairing exercise with proper calorie intake supports quicker and a healthy weight loss.

5.  Avoid processed and refined foods

The easiest switch in your diet that can make drastic changes is switching from refined carbs to whole-grain carbs. Not only are they more satiating, but whole grains are also easy to digest and rich in fibers, which support weight management. Refined carbs also alter hunger hormones like leptin and peptide YY, which leads to hunger pangs and constant cravings throughout the day.

Conclusion

Counting calories doesn’t mean starving yourself. It is all about finding the healthy balance of foods and calories that your body needs to stay healthy and lead a comfortable lifestyle. You don’t have to cut down too many calories because even that has adverse effects on the body. Instead, concentrate on eating balanced and nutritious meals that keep you satiated throughout the day.