Diet Plan to Maintain Daily Calorie Intake

calorie intake

Diet Plan to Maintain Daily Calorie Intake

In the previous article, we discussed the concept of calories and provided the calorie calculator. It is an accurate calculator to measure it and follow a diet plan accordingly. Moreover, we also discussed the daily calorie intake for men and women. If you have not read Part-1, read it first.

In this article, let’s discuss how to maintain the daily calorie intake. What should you eat to maintain the average intake? Let’s know about it.

What to eat for Maintaining Daily Calorie Intake?

A calorie is the measurement unit of energy. It refers to how much amount of energy you have taken into your diet. Hence, you should eat that much food that you can burn. That is to say, burn all the calories. Otherwise, the remaining calories get converted into lipids and fats and increase weight. It leads to obesity. So, let’s see what to eat for average calorie intake.

Below are some foods and some techniques that you should try to maintain calories in the body.

Increase Protein Intake:

Protein is the best nutrient for losing weight. To maintain the calories inside the body, eat foods with high protein content. Protein will burn it and maintain the levels.

That is to say, protein enhances the metabolism in the body. So, when the metabolic rate increases, it will require more energy. A major part of the daily energy intake will be used up for protein metabolism. It will burn around 90-100 per day.

Furthermore, you will fill fuller for long period. To clarify, you will not get the appetite often if protein intake is high. It will reduce the habit of eating very often. As you will eat less, the less calorie will be there. So that you do not have to burn it by additional exercise.

Avoid Cold Drinks:

In order to maintain calorie levels, you should not drink soft drinks like Coke or Pepsi. It contains high sugar content. The beverages contain liquid calories which are not suitable for losing weight.

Moreover, sugary drinks may lead to weight gain and make people obese. Soft drinks increase the risk of obesity by 60%, according to researchers.

Furthermore, avoid fruit juices. However, it is advised to eat raw fruits. Fruit contains fibers and proteins. However, when it turns into juice, the added sugar overtakes the beneficiary nutrients. Hence, avoid drinking fruit juices to maintain calories.

Drink plenty of Water:

Water can increase the calorie burn in just 90 minutes. You should drink more water. Drink 2-3 liters of water per day. It will burn 96 calories.

However, you should not drink it randomly. There should be a pattern while drinking water. For instance, drinking water before a meal can reduce appetite. As a result, you will eat less and can lose weight effectively.

Also, have a balanced diet with this technique. Hence, you can maintain the calories as well as lose weight.

Also Read: Why You Should Eat Nuts: 6 Nuts You Should Eat and 6 You Should Avoid


Your body always saves energy. Even though you are eating less and doing intermittent fasting, your body will save energy.

So, to avoid calorie saving, exercise more. Put your muscles to work. Lift heavy weights according to your capacity. The exercise will burn it and as a result, you can maintain the calorie levels.

Also, do not focus on losing fat. Instead, try to make your muscle stronger. For instance, you can join a GYM. On the other hand, you can also try some exercises at home that do not requires specialized GYM equipment. That is to say, do push-ups, sit-ups, and squats.

Furthermore, do some light exercise like walking and jogging. It is crucial to maintain weight and energy levels. Moreover, it will lower the risk of obesity.

Avoid Carbohydrate intake:

Eat a balanced diet having low-carb ingredients. The low carbohydrate intake will help you lose weight efficiently. According to a study, people who are eating a low carb diet can lose te weight three-time faster than those who are having a high carb diet.

Moreover, having low-carb diets have other major benefits. For instance, it helps patients with Type 2 Diabetes to maintain their insulin levels.

Now, ensure that your diet is not only having a low carb diet. But also include those foods which are having high fiber. Hence, ea whole grains.


You can measure the required calories by using our accurate calorie calculator. Furthermore, know about the average calorie intake for men and women from our previous article. Here are some tips on how to maintain your calories.

  • Increase protein intake
  • Avoid Cold drinks
  • Drink Plenty of water
  • Exercise
  • Avoid Carbohydrate intake

Related Questions :

  • Is it safe to only eat 1200 calories a day?

In general, people take a minimum of 1,200 calories per day to stay fit. People who are involved in a strong workout routine or exercise in many daily activities want more calories. Because you’ve cut your daily intake below 1,200, you may be impacting your body in addition to your weight-loss goals.

  • How do I calculate my calorie intake?

Step 1: Find your height in meters (if you live in the US, just divide your weight in pounds by 2.2 to get your weight in kilograms).

Step 2: If you’re a woman, multiply your weight in kilograms by 0.9, so if you’re a man, multiply it by 1.0.

Step 3: Multiply by 24.

  • How many calories should I be eating to lose weight?

You lose weight if you eat fewer calories and burn more calories through physical activity. In general, cutting 500 to 1,000 calories from your daily diet will result in a weekly weight loss of about 1 pound (0.5 kilograms).

  • If I cut my calorie intake to 1,000 a day, to lose weight, and get a six-pack, is it safe?

I recommend focusing on making as much nutrition as possible while drinking 500 calories more per day than your body uses. 3-5 percent each week, do 30-60 minutes of heart rate. Exercise all of your major muscle groups 2-3 times each week. 8-10 cups of water every day 7-8 hours of sleep per night is suggested. 30-60 minutes per day, do something to reduce stress. For the rest of your life, boring and effective.

  • What food lowers your calorie intake?

There are no ways to help you lose body fat. You can change your diet to include food that is lower in calories. That will be food without fats or easily digestible carbohydrates (sugars, starch.) Water, protein, and fiber will be the only things left. Eggs, fat-free yogurts, skinless chicken, and other lean meats are high in protein. Grassy vegetables are high in fiber.

Less good foods but needed for a balanced diet are fruit, vegetables, and whole grains.

You May Also Like: Calories Calculator: Average Calorie Intake You Need a Day

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