How many calories do you need to maintain a healthy weight? To maintain weight, see the calorie chart below. This chart represents calorie guidelines to maintain weight based on median height and weight — a BMI of 21.5 for females and 22.5 for males – as well as activity level. To lose weight — about 1 pound a week — reduce calories in the chart by 500 a day and become more physically active. To gain weight,add 500 calories per day for each pound you want to gain per week. For successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in vitamins, minerals, fiber, and other nutrients.GenderAgeSedentary*Moderately Active*Active*Females19-30 31-50 51+2000 1800 16002000-2200 2000 18002400 2200 2000-2200Males19-30 31-50 51+2400 2200 20002600-2800 2400-2600 2200-24003000 2800-3000 2400-2800
*Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living. Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent). An active person walks more than 3 miles daily at the same pace, or equivalent exercise.
Article taken from WEB MD—