# Calculating your Maintenance Calories

The purpose of calculating your maintenance calories per day is to determine how many calories you should consume based on your fitness goals. To lose weight, a 500 calorie deficit is recommended. That means if your maintenance is 2000k cals, to lose weight consume 1500k cals per day until you have reached your goal weight. To gain weight, simply add 500+ calories to your daily maintenance. 3500kcal is equivalent to 1 pound. So if you eat with a 500 calorie deficit you will lose 1 pound of body weight in a week. Multiply your bodyweight in pounds by 11 to get started. This rough figure takes into account the amount of calories burned per pound of weight, for the average person. For example, a 200 lb. man would make the following calculation 200 x 11 = 2,200.

Step 1 Multiply your bodyweight in pounds by 11 to get started. This rough figure takes into account the amount of calories burned per pound of weight, for the average person. For example, a 200 lb. man would make the following calculation 200 x 11 = 2,200

Step 2 Determine your metabolic factor based on your age and personal life experience. Slow metabolism means that you gain weight easily without trying. Moderate metabolism means that you easily maintain your weight, but can gain or lose weight easily if you try. Fast metabolism means that you cannot seem to gain weight, no matter what you do. Use the following to determine your metabolic Slow metabolism: under 30, 0.30; 30 to 40 years old 0.25; over 40, 0.20. Moderate metabolism: under 30, 0.40; 30 to 40 years old 0.35; over 40, 0.30.Fast metabolism under 30, 0.50; 30 to 40 years old 0.45; over 40, 0.40.Multiply your metabolic factor by your result from Step 1 (body weight in pounds x 11). For example, a 200 lb., 30-year-old man with moderate metabolism would make the following calculation: 2200 x 0.35 = 660.

Step 3 Multiply your metabolic factor by your result from Step 1 (body weight in pounds x 11). For example, a 200 lb., 30-year-old man with moderate metabolism would make the following calculation: 2200 x 0.35 = 660.

Step 4 Add your original figure from Step 1 (body weight in pounds x 11) to your metabolic factor calculation. For example, our hypothetical man would add 2200 + 660 = 2,860. To maintain his body exactly as it is, this man would need to take in 2,860 calories per day. Remember that metabolic rate slows with age, so this number will adjust slightly with each year of your life.