Calories to Maintain Weight

Knowing the calories to maintain weight is the starting point to controling your weight. This chart was published by the FOOD AND AGRICULTURE ORGANIZATION OF THE UNITED NATIONS

If you would like to print this chart, here it is in pdf:
Calories to Maintain Weight PDF


Daily BMR Chart
 for individuals or groups of individuals of both sexes
Infants & children   Ages 10–18 y. and over 30 kg   Adults
    Column 1       Column 2 Column 3       Column 4 Column 5
Wt Wt MJ (kcal)   Wt Wt  Boys Girls   Wt Wt Men Women
(kg) (lbs)   (kg) (lbs) MJ (kcal) MJ (kcal)   (kg) (lb) MJ (kcal) MJ (kcal)
3 6.6 0.63 150   32 70.5 5.02 1200 4.69 1120   36 79.4 - - 4.2 1005
4 8.8 0.84 200   34 75.0 5.17 1235 4.85 1160   38 83.8 4.85 1160 4.37 1045
5 11.0 1.09 260   36 79.4 5.31 1270 5.02 1200   40 88.2 5.04 1205 4.54 1085
6 13.2 1.34 320   38 83.8 5.46 1305 5.17 1235   42 92.6 5.21 1245 4.73 1130
7 15.4 1.55 370   40 88.2 5.61 1340 5.31 1270   44 97.0 5.36 1280 4.9 1170
8 17.6 1.88 450   42 92.6 5.73 1370 5.44 1300   46 101.4 5.52 1320 5.06 1210
9 19.8 2.13 510   44 97.0 5.84 1395 5.56 1330   48 105.8 5.67 1355 5.23 1250
10 22.0 2.34 560   46 101.4 5.94 1420 5.67 1355   50 110.2 5.82 1390 5.4 1290
11 24.3 2.55 610   48 105.8 6.07 1450 5.75 1375   52 114.6 5.98 1430 5.52 1320
12 26.5 2.76 660   50 110.2 6.19 1480 5.84 1395   54 119.0 6.13 1465 5.65 1350
13 28.7 2.93 700   52 114.6 6.32 1510 5.9 1410   56 123.5 6.28 1500 5.75 1375
14 30.9 3.14 750   54 119.0 6.44 1540 5.98 1430   58 127.9 6.42 1535 5.86 1400
15 33.1 3.31 790   56 123.5 6.57 1570 6.05 1445   60 132.3 6.57 1570 5.96 1425
16 35.3 3.43 820   58 127.9 6.69 1600 6.09 1455   62 136.7 6.69 1600 6.05 1445
17 37.5 3.56 850   60 132.3 6.8 1625 6.13 1465   64 141.1 6.84 1635 6.15 1470
18 39.7 3.68 880   62 136.7 6.92 1655 6.23 1490   66 145.5 6.97 1665 6.23 1490
19 41.9 3.81 910   64 141.1 7.05 1685 6.32 1510   68 149.9 7.07 1690 6.32 1510
20 44.1 3.93 940   66 145.5 7.15 1710 6.4 1530   70 154.3 7.18 1715 6.4 1530
22 48.5 4.14 990   68 149.9 7.28 1740 6.46 1545   72 158.7 7.26 1735 6.49 1550
24 52.9 4.35 1040   70 154.3 7.41 1770 6.52 1560   74 163.1 7.34 1755 6.55 1565
26 57.3 4.52 1080                 76 167.6 7.43 1775 6.61 1580
28 61.7 4.67 1115                 78 172.0 7.49 1790 6.67 1595
30 66.1 4.81 1150                 80 176.4 7.55 1805 6.74 1610
                        82 180.8 7.59 1815 6.8 1625
                        84 185.2 7.66 1830 6.86 1640
                        86 189.6 7.7 1840 6.9 1650
                        88 194.0 7.74 1850 6.97 1665
                        90 198.4 7.78 1860 7.03 1680
                        92 202.8 7.82 1870 7.09 1695


As you can see from the details of the creation of this chart, no two individuals are the same. Use these daily calorie results from this chart as a starting point of calories to maintain weight. Make sure to weight yourself on a regular basis to see if you are gaining or losing weight.

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