How Many Calories Should You Consume Each Day to Maintain Your Weight: Insights for Inactive Females

When it comes to maintaining your weight, understanding your daily caloric needs is crucial, especially if you are inactive. This article will guide you through the steps to estimate your daily caloric intake for weight maintenance. We will use the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to provide a personalized approach.

Understanding BMR and TDEE

To estimate how many calories you need to maintain your weight, we can use the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) calculations. BMR represents the number of calories your body burns at rest to maintain basic physiological functions. TDEE is a more comprehensive measure that includes BMR plus the calories burned through physical activity and the thermic effect of food.

Calculating BMR

The Mifflin-St Jeor equation is one of the most accurate methods to calculate BMR. For women, the formula is as follows:

BMR 10 × weight (kg) 6.25 × height (cm) - 5 × age (years) - 161

Given the information provided:

Weight: 85 pounds ≈ 38.6 kg (75 pounds × 0.45359237) Height: 5 ft 2 in ≈ 157.5 cm (62 inches × 2.54) Age: 21 years

Plugging these values into the BMR formula:

BMR 10 × 38.6 6.25 × 157.5 - 5 × 21 - 161

BMR ≈ 386 984.375 - 105 - 161 ≈ 1104.375 calories/day

Estimating TDEE

Sedentary lifestyle is defined as minimal physical activity, with less than 30 minutes of moderate physical activity most days of the week. For an inactive woman, we can use a sedentary activity level multiplier of 1.2:

TDEE BMR × Activity Level

TDEE ≈ 1104.375 × 1.2 ≈ 1325.25 calories/day

Conclusion

To maintain your weight at 85 pounds, you would need approximately 1325 calories per day. This is a rough estimate and individual needs can vary based on factors like metabolism, muscle mass, and overall health. It’s always a good idea to consult with a healthcare provider or a registered dietitian for personalized advice.

Poor Health at a Low Weight

It's important to note that a weight as low as 82 pounds is too low to help your body function well. Going a couple of pounds down or even staying at this weight can be harmful to your overall health. Symptoms such as constant fatigue, mental exhaustion, and physical irritability are common at this weight.

Furthermore, being underweight exposes you to an array of health issues, including:

weakened immune system nutritional deficiencies anemia decreased energy levels depression and anxiety

To maintain optimal health, it's crucial to focus on a balanced and nutritious diet. While it's not about bulked-up muscles, investing in your diet can significantly improve your overall well-being.

Steps to Improve Your Health

Here are some simple steps to start:

Calculate TEE: Use an online calculator to determine your Total Energy Expenditure (TEE) for your current weight to maintain it. Gradual Increase: Start by gradually adding 100 calories to your daily intake every week, but do so in a healthy manner. Protein Sources: Include more protein in your diet to support muscle health and recovery. Healthy Fruits: Eat a variety of fruits to ensure you get necessary vitamins and minerals.

Within two months, you should start noticing improved energy levels and overall well-being. Regularly acknowledging your healthy progress can have a positive psychological impact.

Extra Tip

Every morning, take a moment to look in the mirror and mentally affirm your progress. Say, "Look at that healthy body. I'm doing great!" This simple practice can boost your confidence and reinforce healthy habits.