To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations. First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active.
How many calories should I eat if I'm strength training?
However, as a general guideline, a moderately active man who weight lifts 5x per week may require around 2,500 to 3,000 calories per day to maintain his weight. It's important to note that individual calorie needs can vary, so consulting with a nutritionist or dietitian for personalized advice is recommended.
How many calories should I eat to maintain weight and muscle?
Your ideal calorie intake depends on things like age and activity level. Most people assigned female at birth need at least 1,600 daily calories to maintain weight, while people assigned male at birth may need at least 2,000.
How can I maintain my weight while exercising?
How much physical activity do I need? To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity each week. This could be brisk walking 30 minutes a day, 5 days a week. Or you could do 75 minutes of vigorous-intensity aerobic activity each week, such as swimming laps.
What happens if I lift weights but don't eat enough calories?
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
How many calories should I eat a day to lose weight with exercise?
If you're fairly inactive, a healthy target for weight loss would be around 1,300 - 1,500 for women and 1,800 - 2,000 calories for men. If your activity levels are higher, you may want to be raising this figure to account for around half the calories you're burning through exercise.