How Many Calories Should You Eat Daily to Maintain Weight? - Nutrition

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To maintain your current weight, it's essential to understand your daily caloric needs, which are influenced by several factors, including your age, sex, height, weight, and activity level. Based on your height of 153 cm and weight of 43 kg, along with your daily cycling routine of 40 minutes each way, we can estimate your caloric needs.

1. Calculating Basal Metabolic Rate (BMR): Your BMR is the number of calories your body needs at rest to maintain basic physiological functions. For women, the Mifflin-St Jeor equation is commonly used:
\[
BMR = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} - 161
\]
Assuming you are around 15 years old (as per your previous questions), your BMR would be approximately:
\[
BMR = 10 \times 43 + 6.25 \times 153 - 5 \times 15 - 161 \approx 900 \text{ calories}
\]
2. Adjusting for Activity Level: Since you cycle for about 80 minutes daily, we need to factor in your activity level. The Total Daily Energy Expenditure (TDEE) can be calculated by multiplying your BMR by an activity factor. For moderate activity (like cycling), this factor is typically around 1.55.

\[
TDEE = BMR \times \text{Activity Factor} \approx 900 \times 1.55 \approx 1395 \text{ calories}
\]
3. Caloric Needs for Maintenance: To maintain your weight, you should aim to consume around 1395 calories per day. However, since you mentioned controlling your intake to about 1200 calories, this may lead to gradual weight loss unless you adjust your caloric intake to match your TDEE.

4. Nutritional Balance: It's crucial to ensure that your diet is balanced and includes adequate macronutrients:
- Carbohydrates: Should make up about 45-65% of your total caloric intake. For a 1395 calorie diet, this equates to approximately 157-227 grams of carbohydrates.

- Proteins: Should account for about 10-35% of your intake, which translates to around 35-122 grams of protein.

- Fats: Should be about 20-35% of your total calories, which would be around 31-54 grams of fat.

5. Sodium Intake: Regarding sodium, it plays a crucial role in maintaining fluid balance and nerve function. The recommended daily intake is about 2300 mg for most adults. Excessive sodium can lead to hypertension and increased risk of cardiovascular diseases.

6. Food Choices: To maintain a healthy weight, focus on whole foods, including:
- Fruits and Vegetables: Aim for at least 5 servings a day.

- Whole Grains: Choose whole grain bread, brown rice, and oats.

- Lean Proteins: Include sources like chicken, fish, beans, and legumes.

- Healthy Fats: Opt for sources like avocados, nuts, and olive oil.

7. Monitoring Your Weight: Since you are currently at a healthy weight, it's important to monitor your weight regularly. If you notice any significant changes, adjust your caloric intake accordingly.

In conclusion, to maintain your weight, aim for approximately 1395 calories daily, focusing on a balanced diet rich in nutrients. If you find yourself losing weight unintentionally, consider increasing your caloric intake slightly while ensuring you maintain a healthy balance of macronutrients. Regular physical activity, like your cycling routine, will also help in maintaining your weight and overall health.