# How many calories do I need to maintain my weight?

Use this formula to calculate how many calories you need to maintain your current weight:

Step 1: Calculate your basal metabolic rate (BMR), the minimal number of calories your body needs just for daily survival. A simple method is to multiply your weight (in pounds) by 10.

Step 2: Calculate the number of calories you need for basic activities of daily living, excluding exercise, by multiplying your results from Step 1 by 20% to 30%.

Step 3: Add 100 calories for every 10 minutes of hard exercise or workout time.

Here is an example for a 200-pound athlete who practices for three hours per day:

Step 1: BMR = weight x 10 = 200 x 10 = 2,000 calories
Step 2: BMR x 20% to 30% + 2,000 = 2,000 x 0.20 = 400 + 2,000 = 2,400; 2,000 x 0.30 = 600 + 2,000 =2,600
Step 3: Total caloric needs = Step 2 result + 100 x 180 minutes
Total caloric needs = 2,400 + 1,800 = 4,200 calories per day.

(This answer provided for NATA by the Appalachian State University Athletic Training Education Program.)

## Continue Learning about Weight Maintenance

what can i do to prevent gaining more weight ?
Riverside Health System
Talk to your healthcare provider about how not to gain more weight. Follow a diet and exercise plan....
how can i break a weight-loss plateau ?
Ruth Frechman
Sometimes it takes time for your body to adjust to consuming fewer calories. If you have maintained ...