wieght

Question
I weigh 154 pounds and I was wondering how many average kcals do I need to take in per day to maintain my current weight?

Answer
Richi,

That's a great question.  The answer is simple and complex at the same time.

The simple answer is that to maintain your current weight, you must not burn more calories than you take in or take in more calories than you can burn off; remembering that there are 3500 calories in one pound.

Also, I can't tell you exactly how many calories that is for you in one day because your daily caloric needs vary from day to day based on your activity level and the types of activity and exercise you do.

A couple of things to keep in mind.

1. On the days you exercise, try to be as accurate as possible with how many calories you burn and remember to compensate for those calories when you eat that day.

2. On the days you do not exercise, your body will not need as many calories, so your meal plan should change accordingly.

One last suggestion for you.  I can see that you want to stay at 154 pounds, however, I suggest looking at a weight range, rather than concentrating on one number.

By giving yourself a weight range to work with, you give your body the necessary flexibility it needs because your weight will fluctuate from day to day and throughout the day.

For example, you might give yourself a range of 149-159 pounds.  That's a five pound leeway in gain or loss.  This way, you can mentally be prepared for a number above/below 154 and know what you need to do to get back to the happy medium.  This will also give you some flexibility around special events and holidays where you may not be in control of the food and may want to splurge a little.

When checking your weight, it is not necessary to weigh yourself more than once per week; just once per week is sufficient.  Pick a day and time and keep it that way.  The best is first thing in the morning when you wake up and after using the restroom.

I hope this helps.

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