how to maintain weight?

dizon662
dizon662 Posts: 2
in Goal: Maintaining Weight
i lost about 20kg in 6 months, now i want to maintain, but how much calories should i eat without excerise? i want to eat more, i've benn eatting 1600kcal per day, and im 110pounds, 23yrs old, 166cm, man

Replies

  • JoJo0921
    JoJo0921 Posts: 19 Member
    It's hard to say without knowing your activity level or body fat percentage or what your TDEE is. I'd recommend using the calculator on iifym.com, I found it pretty helpful in the amounts it gave me for maintaining.
  • nxd10
    nxd10 Posts: 4,570 Member
    Or set your goal to 0 weight and see what MFP gives you. Then add in your exercise and log.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Ummm...tell MFP you want to maintain as a goal and then proceed to use this tool as designed...make adjustments as necessary per real world results.

    conversely you could use a TDEE calculator and incorporate all of your activity (including exercise) into your calorie goal and forgo the logging of exercise calories and whatnot.
  • healthdiscoveryjournal
    healthdiscoveryjournal Posts: 8
    For maintaining weight and fitness you should keep your mind relax and takes only natural supplement pills like" Raspberry".It is most powerful fruit for weight loss and very effective.so keep it try once.

    thanks
  • sijomial
    sijomial Posts: 19,809 Member
    Using your data as given your maintenance calories = 2445

    20kg x 2.2 = 44 (to convert to lbs)
    44 divided by 26 = 1.69 (lbs lost per week on average)
    3,500 x 1.69 = 5915 (approximate calorie deficit to lose 1lb fat x weekly weight loss)
    5915 divided by 7 = 845 (your weekly calorie deficit to achieve your weight loss converted to daily deficit)
    1600 + 845 = 2445 (what you have been eating plus your daily deficit)

    In reality this is all an approximation based on assumptions and you will have to experiment over an extended period to find your maintenance level that allows you to keep within a range of weight.
    Don't get freaked out by sudden gains after a long and fairly aggressive deficit, sudden gains won't be fat.

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