How to find & test your maintenance calories!

How to Find and test your maintenance calories:

1. Understanding “The 10-20 Rule”

Concept: To estimate your maintenance calories, multiply your body weight (in pounds) by a number between 10 and 20.

Initial Guideline: Start with 15 as a general multiplier. This figure is a starting point, not a universal solution.

2. Adjusting for Gender

Men: Typically use 15 as the starting multiplier.

Women: It’s often more accurate to begin with 14 based on observed trends.

3. Considering Body Weight During Puberty

History of Overweight:

Males: If you were overweight during adolescence, use 14.5.

Females: If you were overweight during adolescence, use 13.5.

Adjustment: You may need to adjust by up to 1 full point, but it’s best to start with a smaller adjustment.

4. Factoring in Job & Activity Level

Sedentary Job & Low Steps (<5,000/day): Reduce your multiplier by 0.5.

Sedentary Job & Moderate Steps (5,000–10,000/day): Keep the multiplier as is.

Active Job & High Steps (>10,000/day): Increase your multiplier by 1 to 2 points, depending on how strenuous your daily activity is.

5. Additional Factors to Consider

Age: If you are over 60, decrease the multiplier by 0.5.

Experience Level:

Beginner: Reduce the multiplier by 0.5.

Intermediate: Increase the multiplier by 0.5.

Testing Your Maintenance Calories

Track Intake and Weight: For 4-6 weeks, keep a record of your calorie intake and body weight.

Assess:

If you gain weight, try lowering your caloric intake.

If you lose weight or see no changes, adjust your intake as needed.

Fine-Tuning: Adjust and test your calorie needs until you find a stable maintenance level.

In conclusion, “The 10-20 Rule” offers a flexible starting point for calculating maintenance calories. By adjusting for individual factors and testing your results, you can fine-tune your caloric intake for more effective dietary planning and athletic progress.