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How Many Calories Do You Need To Maintain Weight

How many calories one should take to maintain an optimum weight varies from person to person and their body structure.

If you are happy with your weight and you need to maintain it, you need to make sure the calories burnt is the same as the calories taken in.

Also make sure you eat healthy food to maintain weight.

There are various methods to calculate the number of calories you should take for your height and weight.

While the rest of the world seems to be trying to either shed weight or gain some, there are many out there who are attempting neither.

They have a healthy weight and they just want to maintain it.

But it is not as easy as it sounds.

Maintaining weight demands a certain lifestyle that balances calorie consumption with exercise.

So the most crucial question is: how many calories should you eat to maintain weight? The answer is, exactly as many calories as you spend in a day.

You can calculate your required calorie intake by taking into account your age, gender, height, weight, and level of physical activity.

Calculate Your Calorie Maintenance Level.

Calorie requirements vary from person to person.

However, there are some basic methods to get accurate estimates of the calories that each person requires.

Multiply Your Body Weight By 14 And 17.

The first method involves multiplying your body weight with 14 and 17.

Your ideal calorie maintenance requirement level will fall somewhere between these two amounts.

For example, a person weighing 150 lbs will need to multiply 150 lbs with 14 as well as 17.

The estimated calorie maintenance level will then fall between 2100 and 2550 calories.

Use The Mifflin-St. Jeor Equation.

The second method is using the more accurate but slightly complex Mifflin-St.

Jeor Calculator.1. Men.

10 x weight (in kg) + 6.

25 x height (in cm) – 5 x age (y) + 5.

Women. 10 x weight (in kg) + 6.

25 x height (in cm) – 5 x age (y) – 161.

Eat Right To Maintain An Ideal Weight.

Now that you have figured out how many calories you should eat to maintain weight, let's also look at what would be the ideal foods that serve this purpose most efficiently.

Some of the ideal nutrient-rich and low-calorie foods you can have to maintain a healthy diet are:.

Foods rich in fiber, like fresh, frozen, or canned vegetables and fruits.

Sugar-free fresh juices.

Whole grain breads and pastas.

Fat-free dairy products.

Meats and fish that are steamed or baked rather than fried.

Eating smaller portions of food and keeping track of the calories you consume are also some other good ways to ensure you eat right and healthy and maintain weight.

Eat right, exercise well.

Reaching an ideal weight and maintaining it is not that difficult.

For more infomation >> How Many Calories Do You Need To Maintain Weight - Duration: 5:56.

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How Many Calories Does Swimming Burn? - Duration: 4:04.

How Many Calories Does Swimming Burn?

Swimming Is A Great Full-Body Exercise.

Swimming is a complete workout and there's more than one reason why it is so good for you.

Low-impact cardio: Fit cardio exercise into your routine to get that heart rate going.

Swimming helps you do this without stressing your joints the way high-impact aerobics or dance-based exercise routines would.

Strength/resistance training: Besides improving cardiovascular health, swimming can tone your muscles and help you build strength like resistance exercises do.

Better endurance: It can also help you build your endurance.

Improved lung capacity: As you build stamina, your lung capacity should improve too.

Full body workout: A full body workout in the truest sense of the word, swimming brings almost all the muscles in your body into play, leaving you revived and energized.

Lower risk of diabetes, heart disease, and stroke: Swimming regularly can lower your risk of chronic illnesses like type 2 diabetes, heart disease, and even stroke.

Better-conditioned body: As an article in The New York Times reported, swimmers have better-conditioned bodies than runners.

Unlike runners whose performance starts to dip away as they run greater distances, with swimmers a consistent pace is maintained for even longer distance swims.

In fact, a statistician and swimmer cited in the article found that champion swimmers end up burning 25 percent more calories than a runner, for the same length of exercise time.2.

Weight loss: And if that isn't enough to get you going, how do weight loss and a boost to your mood sound?3.

An Hour Of Swimming Burns 446 Calories.

Want to add swimming to your fitness regimen? First, work out how many calories you burn swimming for an hour or even a short 20-minute session.

Swimming for 30 minutes burns about 223 calories in the average 155-pound person.

So in an hour, you'd burn through 446 calories.

That's comparable to really fast dancing or cross-country hiking.

And this is just for a moderate level swim.

Switch to more intense strokes like butterfly stroke or breaststroke and that number rises even more.