Counting Calories Formula For Daily Maintenance Calories and More

There are several; however, I’ll mention one of the simple methods to count calories, but the chance of error margin could be greater than the other not-as-simple formulas.

Even though they all vary in the degree of accuracy, they all can be used as a starting point.

So, if you’re losing weight too fast (more than 1-1.5 pounds/week) or are feeling too hungry most of the time, then most likely your daily maintenance calories are too low, so increase it to 300-500 calories.

Or if the opposite is true, meaning you’re gaining weight (body fat) and feeling stuffed … then your maintenance caloric intake is too high and you should decrease it by 300-500 calories.

Here’s a counting calories formula for mathematically challenged individuals:)

1a) Simple quick formula (caloric maintenance level)

For maintenance caloric intake : Multiply Bodyweight in pounds by 15 calories per pound if you are a female, and 16 calories per pound if you are a male.

Female: Bodyweight (in pounds) x 15 calories/pound

Male: Bodyweight (in pounds) x 16 calories/pound

An example:

A female weighs 185 pounds x 15 calories/pound = 2775 calories/day.

A male weighs 190 pounds x 16 calories/pound = 3040 calories/day.

So if you’re a female, the 2775 calories/day is an approximate estimate for your maintenance calories, which means you won’t gain or lose weight if you consume your “daily maintenance calories”.

And if you add some calorie burning exercises by performing resistance and aerobic training then you’ll be in negative calorie balance probably between 200 to 600 calories even though you’re following a maintenance calorie need.

1b) Simple quick formula (negative caloric level)

The same as the above except it’ll calculate your negative caloric balance.

An example:

A female weighs 185 pounds x 12 calories/pound = 2220 calories/day.

A male weighs 190 pounds x 13 calories/pound = 2470 calories/day.

So if you assume the negative caloric balance is 100% accurate, you should notice some bodyweight loss every week if you don’t exercise because you are consuming less and you are burning more calories.

But, that is not the reality as many of you understand. Besides, the formula is only averaging the person’s calories with a margin of error of 10-20%.

There are other factors like the type of food you eat, how much rest you are getting, and so forth.

If your goal to lose weight, it’s always better to include motion in your lifestyle whether for weight loss, performance, or health issues.

1c) simpler quick formula (positive caloric level)

If you want to gain weight, then you need to change the numbers to the following:

An example:

A female weighs 185 pounds x 18 calories/pound = 3330 calories/day.

A male weighs 190 pounds x 19 calories/pound = 3610 calories/day.

So, providing you with this counting calories formula you will have a simple tool to follow your eating habits and start to put the pieces together until you solve it.