What are maintenance calories? Explained in simple words.
The food which we eat in our day to day life gives us calories. Calories provide us with energy which is required in our daily activities. This article will simplify the concept of maintenance calories, and its other aspects.
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• What is calorie?
Calorie is the quantity of energy which is released when our body breaks down food. And calorie (kcal) is considered as the unit of energy.
• What are maintenance calories?
The number of calories required by any person to maintain their body mass.
But, there is one thing to note down, that the concept of maintenance calories vary person to person. And here, most people get confused. The process of gaining and losing fat also depends on maintenance calories. Which will be discussed below.
An average of 2000 calories is required for a female to maintain her body weight. And if she wants to lose 1 pound per week she can limit it to 1500 calories. An average of 2500 calories is required of an male to maintain his body weight. Limiting it to 2000 will result in losing 1 pound per week. (NBIM)
Although it is to be noted that this concept can work different with different people.
When a person dives through the topic of maintenance calories, two words are often used – Calorie Surplus and Calorie Deficit. Let’s take a glance at them.
• What is a Calorie Surplus?
When the amount of calories we consume is greater than the amount of calories we burn.
• What is a Calorie Deficit?
When the amount of calories we burn is greater than the amount of calories we consume.
Always keep in mind that if anybody wants to go in a calorie deficit, never ever cut more than 50% of your diet. It can cause – weak bone density, infertility, low level of metabolism, fatigue etc.
And this principle is also applied for going in calorie surplus. When going in surplus it is always suggested that taking 200 – 300 calories should be the starting goal. After that it can be increased systematically.
Keep in mind that it is not exact no. but an approximate range between 200 – 400.
Imagine this whole process as a Calorie bank. The more you save and less you spend will result in weight gain. And the more you spend and less you save will result in weight loss.
• How to track calories?
Add the amount of calories that you are getting from per serving of your food item. For this you can search it on the internet. And you also can check the nutritional table of your food item, if you have one. For more precise tracking of your calorie weighing machine would be the best investment. It is worth buying. After adding calories you can track it. Add every time you eat till the last meal of the day.
This will help you understand your maintenance calories. Then add calories to gain weight and cut calories to lose weight.
Conclusion ✓
Maintenance calorie is the amount of calories required to maintain body weight. Taking calories above maintenance will result in weight gain. And taking it under maintenance will result in weight loss. Remember it works person to person.
Here are some key points to remember –
• Track calorie that you consume on a regular basis.
• For weight gain add 200 – 300 calories. And the same amount of calories will be subtracted for weight loss.
• A right approach would be increasing or decreasing calories with a very little surplus. And then gradually increase it.
• Results will appear 1 or maybe 2 weeks later. Patience is the key and don’t over complicate things.
Frequently Asked Questions (FAQs)
• How many maintenance calories a day?
Well, it can vary person to person. But generally 2500 calories are for a male and 2000 calories for a female.
• Is 3000 calories high maintenance?
It can be high maintenance, but if you are bulking and increasing calories according to time it is fine.
• Is 1500 calories enough to maintain?
1500 calories are enough for females but for an adult male it is not enough.