Maintenance Calories for Sedentary People
TDEE and caloric needs for sedentary lifestyle. Avoid weight gain.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 121 lbs
Sedentary woman, 35 years old, 143 lbs
Sedentary man, 30 years old, 165 lbs
Sedentary man, 40 years old, 187 lbs
What is a sedentary lifestyle?
A sedentary lifestyle means little or no regular physical activity: desk job, minimal daily walking (less than 5000 steps), no sports. About 60-70% of the population in developed countries is sedentary. This lifestyle significantly reduces caloric needs, which can lead to weight gain if diet isn't adapted.
TDEE in sedentary mode
For a sedentary person, the activity factor is 1.2 (the lowest). This means your TDEE is only 20% above your BMR. A sedentary 132 lb woman may have a TDEE of only 1600-1700 kcal. Regularly exceeding this threshold inevitably leads to weight gain.
The importance of movement
Sedentariness isn't just about calories: it affects heart health, insulin sensitivity, muscle mass, and mood. Adding even light activity (30 min walk/day) can increase your TDEE by 150-200 kcal and improve overall health. Those extra calories offer more dietary flexibility.
Strategies for maintaining a healthy weight
With a limited calorie budget, every choice counts. Prioritize filling, low-calorie foods (vegetables, lean proteins, fiber). Avoid liquid calories and ultra-processed snacks. Even 100 kcal daily excess = 11 lbs gained per year. Precision becomes crucial.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Maintenance for Sedentary People
A sedentary lifestyle reduces your caloric needs. This guide helps you understand your real needs and maintain a healthy weight despite limited physical activity.
Calculate Your Sedentary TDEE
The Mifflin-St Jeor Formula
Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161 Men: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
Sedentary activity factor: BMR x 1.2
Practical Examples
Woman 35 years old, 5’4”, 137 lbs, desk job:
- BMR = (10 x 62) + (6.25 x 163) - (5 x 35) - 161 = 1308 kcal
- TDEE = 1308 x 1.2 = 1570 kcal
Man 40 years old, 5’10”, 181 lbs, desk job:
- BMR = (10 x 82) + (6.25 x 178) - (5 x 40) + 5 = 1737 kcal
- TDEE = 1737 x 1.2 = 2084 kcal
Why Calories Matter More
The Reduced Margin of Error
| Profile | TDEE | 200 kcal/day excess | Annual gain |
|---|---|---|---|
| Sedentary woman 132 lbs | 1650 | 12% excess | ~21 lbs |
| Active man 176 lbs | 2800 | 7% excess | ~21 lbs |
The same absolute excess has a proportionally greater impact for the sedentary person.
The Cumulative Effect
- 50 kcal/day excess = 5.3 lbs/year
- 100 kcal/day excess = 10.4 lbs/year
- 200 kcal/day excess = 21 lbs/year
These small excesses go unnoticed daily but accumulate.
Dietary Strategy for Sedentary People
Prioritize Nutritional Density
With a limited budget, every calorie must count:
Foods to prioritize:
- Vegetables (low calorie, high volume)
- Lean proteins (high satiety)
- Whole fruits (fiber and nutrients)
- Whole grains (fiber and satiety)
Foods to limit:
- Oils and butter (130 kcal/tablespoon)
- Alcohol (empty calories)
- Processed snacks (not filling)
- Sugary drinks (liquid calories)
Sample 1600 Calorie Menu
Breakfast (350 kcal)
- 2 eggs (140 kcal)
- 1 slice whole grain bread (80 kcal)
- 100g tomato (18 kcal)
- Unsweetened green tea
Lunch (450 kcal)
- 120g grilled chicken (190 kcal)
- 150g brown rice (120 kcal)
- Green salad with vegetables (30 kcal)
- 1 tablespoon olive oil (110 kcal)
Snack (150 kcal)
- 1 apple (80 kcal)
- 10g almonds (60 kcal)
Dinner (450 kcal)
- 130g salmon (230 kcal)
- 200g roasted vegetables (80 kcal)
- 150g mashed sweet potato (140 kcal)
Optional evening snack (200 kcal)
- 150g Greek yogurt (100 kcal)
- 100g berries (40 kcal)
- 5g honey (60 kcal)
Increase Your TDEE Without “Exercising”
NEAT (Non-Exercise Activity Thermogenesis)
NEAT represents calories burned through daily non-sport activities:
| Activity | Calories/hour (approx.) |
|---|---|
| Standing vs sitting | +30-50 kcal |
| Slow walking | +100-150 kcal |
| Active housework | +150-200 kcal |
| Gardening | +200-300 kcal |
Strategies to Increase NEAT
- At the office: Standing desk, micro-breaks every hour
- Transportation: Get off one stop early, stairs instead of elevator
- At home: Active housework, gardening, DIY projects
- Daily goal: 7000-10000 steps minimum
Impact: Going from 3000 to 8000 steps/day can increase your TDEE by 150-250 kcal.
Sedentary Lifestyle Traps
- Eating like an active person: “Normal” portions are often calibrated for higher needs
- Boredom snacking: Desk work promotes nibbling
- Liquid calories: A latte + juice = easy 400 kcal
- Weekend excess: 2 days of excess can cancel 5 days of effort
The Critical Importance of Tracking
For sedentary people, calorie tracking isn’t optional, it’s essential. With such a reduced margin of error, underestimating intake by only 15-20% is enough to cause weight gain.
Voical makes tracking simple: photograph your meals and instantly get the count. No need to weigh every food item. This ease allows you to maintain daily tracking, the key to maintenance when calories count so much.