Now that you have a good estimate
of your daily calorie maintenance level, it's time for the fun part.
The answer given is the total of the two and should be, for most people, a pretty close estimate
of your daily calorie maintenance level.
Not exact matches
Increase the total
daily caloric intake back to your current estimated caloric bodyweight
maintenance level, or the number
of calories you need to maintain your present body weight.
e.g. a 30 - year - old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 — 141 to get a
maintenance level
daily calorie need
of 1,339, or 5,624 kJ, per day (multiply
calories by 4.2 to convert to kJ lingo).
They had each participant lose about 10 to 15 percent
of their body weight, then put them on three different
maintenance diets — low - fat (with about 60 percent
of daily calories coming from carbs); low - glycemic - index (with about 40 percent
of daily intake from carbs that cause only moderate spikes in blood sugar, such as legumes and vegetables); and a very low - carb approach, with just 10 percent
of daily calories from carbs.
The other group stuck to a
daily calorie deficit
of 30 percent below their
maintenance needs.
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This is your new
maintenance level and is the new number
of calories you'll need to consume
daily to prevent yourself from both gaining weight and losing anymore weight.
As I mentioned before, your
daily calorie maintenance level is the number
of calories that your body burns per day.
For the sake
of using an easy to understand example, PersonX will weigh 200 pounds and have a
daily calorie maintenance level
of 2500
calories.
If you don't know your current
calorie maintenance level (the number
of calories you require
daily in order to maintain your current weight), you can estimate it by using one
of the following options...
If you have correctly forecast your
calorie maintenance level, and then reduced your
daily intake by 500
calories per day, you should lose approximately 1 pound
of fat per week, as there are 4000
calories in 1 pound
of fat.
The standard method
of decreasing
daily calories under
maintenance is a proven way to lower metabolism.
The energy your body needs to do all
of these things is known as
maintenance calories, or total
daily energy expenditure (TDEE).
If you have a 2500
calorie daily maintenance level, and you want to drop 3 lbs
of fat per week withe diet alone, you'd need a huge
daily deficit
of 1500
calories, which would equate to eating 1000
calories per day.
Our example person estimated that they have a
daily calorie maintenance level
of 2100
calories.
Let's say some person (male or female) had a
daily calorie maintenance level
of 2500
calories.
In the following example, we will pretend our example person is a man who weighs 165 lbs and has a
daily calorie maintenance level
of 2100 (which are just completely made up numbers, by the way).
Your
daily calorie maintenance level is way higher than that
of the different body types.
When it comes to weight
maintenance, the amount
of calories you require
daily should equal your
calorie expenditure.
Once you've established your
daily maintenance level
of calories, reduce your food intake so that you are 500
calories below
maintenance.
In the previous step, I showed you a couple
of ways to calculate your
daily calorie maintenance level.
For the sake
of an example, let's pretend an example person estimated that their
daily maintenance level is 2500
calories.
Even though I just showed you some
of the most popular methods
of estimating your
daily calorie maintenance level, there is one tiny problem.
This is referred to as the Thermic Effect
Of Food, and it's one of those factors I mentioned earlier that influence what your daily calorie maintenance level i
Of Food, and it's one
of those factors I mentioned earlier that influence what your daily calorie maintenance level i
of those factors I mentioned earlier that influence what your
daily calorie maintenance level is.
While method # 1 is usually pretty accurate for most people, it still has the potential to be off to some degree because it doesn't account for many
of those individual factors I mentioned before (like age, gender and activity level), all
of which affect what our
daily calorie maintenance level is.
Whether you used method # 1, method # 2, or a combination
of both (or did the experiment described in method # 3), you should now have a really good idea
of what your
daily calorie maintenance level is.
Luckily though, there are a few quick and easy ways to get an accurate estimate
of what your
daily calorie maintenance level is.
The mathematics
of calorie balance are simple: To keep your weight at its current level, you should remain at your
daily caloric
maintenance level.
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