#MAINTENANCE CALORIES MANUAL#
To perform a manual calculation, moderately active people can multiply their current body weight by 15 to estimate how many calories they would need each day. If you are a beginner, you can start with a deficit of 200 to 300 calories initially and then build up to eating 500 to 750 calories under your maintenance calories.There are several ways to determine how many calories a person normally burns in a day.įor example, they can opt to calculate their daily calorie needs manually or find an online calculator. Increased physical activity means more weight loss. So, if your TDEE is 2,000 calories, eating 1,500 calories a day for 7 days may help you achieve a weight loss of 1 pound a week as long as you keep your daily activities consistent. TDEE chart shows a male (5’ 7” and 155 lbs.) and a female (5’ 4” and 110 lbs.) sedentary lifestyle Physical activity (Exercise)Īccording to the American Heart Association, you need to eat 500 calories less than your maintenance calories a day to lose 1 pound of weight a week. TDEE = 1.9 × BMR if you have an extremely active lifestyle (strenuous training 2 times a day)īased on the above TDEE formula, a male (5’ 7” and 155 lbs.) and a female (5’ 4” and 110 lbs.) have a sedentary lifestyle as shown in the below chart.TDEE = 1.725 × BMR if you have a very active lifestyle (heavy exercise 6-7 days per week).TDEE = 1.55 × BMR if you have a moderately active lifestyle (moderate exercise 3-5 days per week).TDEE = 1.375 × BMR if you have a lightly active lifestyle (light exercise 1-3 days per week).TDEE = 1.2 × BMR if you have a sedentary lifestyle (little to no exercise and work a desk job).Your TDEE equals your maintenance calories. Next, you need to calculate your TDEE, which is the total number of calories you burn including your BMR. 43 years old) and a female (5' 3" 130 lbs.
Female BMR formula = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)īMR chart shows a male (5" 7" 170 lbs.Male BMR formula = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) − (6.8 × age in years).One popular formula for calculating BMR is the Harris-Benedict formula. So, if you weigh 150 pounds, your maintenance calories will be 150 × 15 = 2,250 calories.Īnother way to calculate your maintenance calories is knowing your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).īMR is the number of calories needed to maintain basic life-sustaining functions, such as breathing, maintaining blood pressure, and digesting food. Moderately active means engaging in physical activity equivalent to walking about 1.5-3 miles a day at 3-4 miles an hour, in addition to daily living activities. The first step to calculating your calorie deficit is to find out how many calories you need in a day to maintain your weight, also called maintenance calories.Ī rough estimate for calculating maintenance calories for a moderately active person is multiplying body weight in pounds by 15 (you roughly need 15 calories per pound of your body weight to maintain your current weight). To calculate your calorie deficit for weight loss, follow these two basic steps: Step 1: Calculate your maintenance calories This means eating 500 to 1000 calories below your maintenance calories a day.Ī calorie deficit means consuming fewer calories than your body uses in a day.
For sustainable and safe weight loss, it is advisable to aim for losing about 1-2 pounds a week.
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