How Many Calories Can I Consume in a Day Without Gaining Weight?

The amount of calories consumed daily without gaining weight depends on a person's activity level and cannot be generalized. Generally, a person needs a total intake of 1700 kcal per day. For those engaging in low physical activities, the required calories (kcal) are calculated as standard body weight multiplied by 30; for those engaging in moderate physical activities, the required calories (kcal) are calculated as standard body weight multiplied by (35 to 40); and for those engaging in heavy physical activities, the required calories (kcal) are calculated as standard body weight multiplied by (45 to 60). Personal standard body weight is calculated as height (cm) minus 105.

Generally, a total intake of 1700 kcal per day is equivalent to about 250g of rice, 250g of meat, and 500g of vegetables and fruits. For an adult male weighing 60 kg, the daily resting energy expenditure is about 2400 to 4000 kcal; while for an adult female weighing 53 kg, the daily resting energy expenditure is about 2200 to 3200 kcal.

The calories consumed during rest, also known as basal metabolism, is related to various factors such as age, weight, and body muscle content. Generally, younger individuals with a higher weight and muscle content tend to have a higher basal metabolism. However, as people age, their basal metabolism decreases, leading to weight gain in many cases.