How Many Calories Do I Have to Eat to Maintain 120 Pounds?

January 9, 2026 •

4 min read

According to the Dietary Guidelines for Americans, adult females typically require between 1,600 and 2,400 calories daily, while adult males need 2,200 to 3,000, illustrating the wide range of individual needs. This shows that a single number cannot determine the caloric intake for maintaining 120 pounds; a personalized approach is necessary.

Quick Summary

The specific calorie intake to maintain 120 pounds is not one fixed number but depends on multiple individual factors, especially your activity level.

Key Points

Personalized Calorie Needs: There is no universal number of calories to maintain 120 pounds, as needs vary greatly based on age, gender, height, and activity level.
Calculate Your TDEE: Your maintenance calorie goal is your Total Daily Energy Expenditure (TDEE), which you can estimate by first calculating your Basal Metabolic Rate (BMR) and then multiplying by an activity factor.
Activity Level Is Key: Your level of physical activity is the most influential factor in determining your maintenance calories. Sedentary individuals require significantly fewer calories than those who are very active.
Focus on Whole Foods: For sustainable weight maintenance, prioritize nutrient-dense whole foods like lean protein, vegetables, fruits, and whole grains over highly processed options.
Monitor and Adjust: Use calorie calculations as a starting point, but monitor your weight over several weeks and adjust your intake as needed to find the calorie level that keeps you stable.
Lifestyle Habits Matter: Maintaining weight effectively also involves holistic habits like adequate sleep, stress management, and staying hydrated, not just focusing on food intake alone.

Achieving and maintaining a stable weight, such as 120 pounds, involves a careful balance between the calories you consume and the calories your body burns, a concept known as energy balance. The number of calories a person must eat to maintain their weight is their Total Daily Energy Expenditure (TDEE). This figure is not static but fluctuates based on numerous individual factors. This guide will walk you through the components of TDEE and provide methods for estimating your specific calorie needs to maintain a 120-pound body weight.

The Core of Calorie Calculation: TDEE and BMR

Your TDEE is made up of three primary components: your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), and your Physical Activity Level (PAL).

Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to perform basic life-sustaining functions like breathing, circulation, and digestion. It is the largest component of your TDEE.
Thermic Effect of Food (TEF): This refers to the calories your body uses to digest, absorb, and process food. It typically accounts for about 10% of your total calorie intake.
Physical Activity Level (PAL): This includes all energy expended during physical activity, from structured exercise to non-exercise activities like walking and fidgeting.

To find your TDEE, you first estimate your BMR and then apply an activity multiplier. A highly accurate formula for calculating BMR is the Mifflin-St Jeor equation. The formulas for both men and women are provided below using LaTeX formatting:

For men: $$ BMR = (10 × weight{kg}) + (6.25 × height{cm}) - (5 × age) + 5 $$

For women: $$ BMR = (10 × weight{kg}) + (6.25 × height{cm}) - (5 × age) - 161 $$

Once you have your BMR, you multiply it by an activity factor to get your TDEE. For example, a 120-pound woman who is 5'4" (162.56 cm) and 30 years old has a BMR of approximately 1,304 calories. To maintain her weight, she would then multiply this BMR by her activity level: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, etc..

Factors Influencing Your Calorie Needs

There is no one-size-fits-all answer because a person's calorie needs are influenced by a combination of factors.

Age: As people age, their metabolism often slows down, which can decrease their caloric needs.
Gender: Men typically have more muscle mass and a higher BMR than women of the same weight, leading to higher caloric requirements.
Activity Level: This is the most significant variable. A sedentary individual needs far fewer calories than someone who exercises frequently or has a physically demanding job.
Body Composition: A person with more muscle mass will have a higher metabolic rate than someone with more body fat at the same weight.
Genetics: Individual metabolic differences can mean some people naturally burn calories faster or slower than others.

Sample Maintenance Calorie Estimates for 120 lbs

To illustrate how different factors result in different calorie needs, the following table provides estimated daily calorie intakes for maintaining a 120-pound body weight, using the Mifflin-St Jeor formula for a hypothetical 30-year-old. The weight of 120 pounds is approximately 54.4 kilograms.


Sex	Activity Level	Estimated Daily Calories	Notes
Female	Sedentary (little/no exercise)	~1,565	BMR: 1,304 x 1.2
Female	Lightly Active (1-3 days/week)	~1,793	BMR: 1,304 x 1.375
Female	Moderately Active (3-5 days/week)	~2,021	BMR: 1,304 x 1.55
Female	Very Active (6-7 days/week)	~2,250	BMR: 1,304 x 1.725
Male	Sedentary (little/no exercise)	~1,680	BMR is higher for males due to body composition. Similar to old LA Times calculation.
Male	Moderately Active	~2,170	Estimate based on similar BMR patterns.

These numbers are simply starting points. It's important to monitor your weight over several weeks while eating at the estimated maintenance level and adjust your intake based on your body's response.

Strategies for Successful Weight Maintenance

Beyond just counting calories, adopting healthy habits is crucial for long-term weight maintenance.

Prioritize Protein: A high-protein diet can increase satiety, reduce appetite, and boost metabolism.
Stay Hydrated: Drinking plenty of water promotes fullness and can slightly increase the number of calories you burn daily.
Get Enough Sleep: Inadequate sleep can disrupt hormones that regulate appetite (ghrelin and leptin), potentially leading to weight gain.
Manage Stress: High stress levels can increase cortisol, a hormone linked to increased appetite and belly fat.
Weigh Yourself Regularly: Monitoring your weight periodically can increase your awareness and help you make timely adjustments to your calorie intake or activity level.
Lift Weights: Resistance training helps preserve or build muscle mass, which is important for maintaining a healthy metabolic rate.
Practice Mindful Eating: Paying attention to internal appetite cues and eating slowly can help prevent overeating by allowing your body time to register fullness.

The Role of a Balanced Diet

For effective weight maintenance, the quality of your calories matters as much as the quantity. Focus on consuming nutrient-dense, whole foods.

Non-starchy vegetables: Leafy greens, broccoli, peppers, and asparagus are high in fiber and low in calories.
Fruits: Berries, apples, and citrus fruits are packed with vitamins and fiber.
Lean Protein Sources: Chicken, turkey, fish, and eggs are essential for maintaining muscle mass.
Healthy Fats: Avocados, olive oil, and nuts are important for overall health.
Whole Grains: Oats, brown rice, and quinoa provide complex carbohydrates and fiber.

Choosing these foods over processed and refined options helps keep you feeling full and provides the necessary nutrients for a healthy body. For additional guidance, consider exploring the CDC's tips for maintaining a healthy weight.

Conclusion: Your Calorie Count Is a Starting Point

Ultimately, figuring out how many calories you need to maintain 120 pounds is an ongoing process of listening to your body and making sustainable lifestyle choices. The numbers generated by calculators are merely educated guesses based on averages. While they provide a solid starting point, they should be used in conjunction with careful tracking and observation of your body's response. The ultimate success in weight maintenance comes from consistency in your eating habits, regular physical activity, and a holistic approach to your health that extends beyond just calorie counting.

Frequently Asked Questions

A simple estimation method is to multiply your body weight by a factor based on your activity level. For a moderately active person, multiplying 120 pounds by 15 gives a rough estimate of 1,800 calories per day, though this is a very basic guide.

Gender is a significant factor because, at the same weight, men typically have a higher metabolic rate due to greater muscle mass. A 120-pound male will generally require more calories than a 120-pound female to maintain their weight.

Yes, height is a component of more accurate BMR formulas like Mifflin-St Jeor. A taller person at 120 pounds will have a slightly higher BMR than a shorter person of the same weight, meaning they need more calories for maintenance.

Yes, once you've determined your general maintenance calorie range, you can focus on consistent, healthy eating patterns and mindful eating rather than strict counting. Regular exercise and tracking your weight weekly can help you make minor adjustments as needed.

Exercise is crucial for long-term weight maintenance. Regular physical activity increases your TDEE, helps preserve muscle mass, and offers multiple health benefits. Many successful weight maintainers engage in regular exercise.

It is generally not recommended to eat back all the calories you burn during exercise, as estimations can be inaccurate. The activity multiplier in TDEE calculations already accounts for a level of physical activity. Focus on consistent eating patterns rather than daily fluctuations based on exercise.

Minor daily fluctuations are normal and typically won't cause weight changes. If you consistently eat more than your maintenance calories, you will gain weight over time. Conversely, consistently eating slightly less will lead to gradual weight loss.