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How many calories per day are appropriate to maintain your present weight at rest. Simply multiply your weight by the number of calories (cal) per pound (lb) for your particular age:
Note: Most people will need 10-15 cal/lb to maintain their normal weight at rest.
Scale: If you are active, multiply your desired weight by 12-15 cal/lb for moderate activity and 15-20 cal/lb for higher intensity levels of activity.
Example, a desired weight of 115 lb x12 cal/lb (moderate activity) = 1,380 cal/day to maintain weight
WEIGHT REDUCTION: The appropriate numbers needed for weight reduction by subtracting 300-1,000 calories per day (inf you are petite, active athlete, subtract fewer calories). Divide this number by 3, and you'll have a calorie target for each meal. EXAMPLE: a 120 lb female x 16 cal/lb = 1,920 calories per day to maintain weight. To lose weight, subtract approximately 350-400 calories, brining the total to 1, 570 calories per day /3 = 520 calories per meal. To lose weight you must omit calories, add exercise or both.
Credit to AFFA (Aerobics and Fitness Association of America)
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