Recalculate calories to break a plateau.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
As you lose weight, your body needs fewer calories to maintain its lighter mass. This calculator estimates your updated needs: enter your current details and activity level, and it gives your new maintenance calories, the approximate daily intake that holds your present weight, along with a new daily target set below it so you can keep losing.
Maintenance is the intake that keeps your current weight steady. If you've been eating in a calorie deficit and your weight loss has stalled, your old deficit may now be close to your new maintenance. To start losing again, you'll likely need a new deficit below the updated maintenance figure, which is what the new target shows.
Recalculating your maintenance is the first step in breaking a plateau. Adjust your intake in small, regular steps, often alongside a little more physical activity. For personal guidance, book a free guided tour of RPM Gym to see the facilities and talk about your goals.
A point where your weight stops falling despite continued effort, because your body has adjusted to your current intake and activity. It's a common stage of losing weight: at a lower weight, your body needs less energy.
A smaller body needs less energy for its basic functions and daily activity, so it burns fewer calories at rest and during exercise. As you lose weight, your maintenance figure falls with it.
It gives an estimate from standard metabolic formulas. Metabolic rates vary with genetics, body composition and other factors, so use the result as a starting point to adjust from, not an exact figure.
Compare your new maintenance figure with what you're eating now. To start losing again, aim for a moderate deficit below it, focus on nutrient-dense foods and keep your activity consistent.
Yes. On a free guided tour or in a coaching conversation, a coach can take your new maintenance and target figures and turn them into a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.