maintaining any advice appreciated!

Hi I have lost 30 kgs and now have got to my goal weight of 58 kgs! how many calories do i need to maintain my weight? im 169cm tall and do eitha a 4km run or 12km bike everyday! do i need to exercise this much? any help apprectiated!

Try plugging your information into these sites:

First check out the calculators on CalorieCount.

Then, you could try these:

http://www.caloriesperhour.com/index_burn.php

http://www.freedieting.com/tools/calorie_calc ulator.htm

http://weightloss.about.com/od/eatsmart/a/blc alintake.htm

Best way to find out is to increase your current calories by 100-200 calories every 2-3 weeks. You might still lose a couple of pounds until you reach your level, but trust me, it's better then taking someone's word (and that includes the calculators, which can be SOOO much under or over, they're useless).

suzushi:  You may or may not be correct about the calculators, but I strongly disagree that they are worthless.  This is just my opinion, but I feel good about having it.  For many of us who were starting out, charting are own paths on diet and weight loss and exercise, they were a great general starting point.  I highly recommend that people, who don't want to pay the big bucks to join groups like Weight Watches and Jenny Craig, get a general idea of what they need to do by averaging several of the results from different calculators.  I was every bit as successful as anyone who ever joined one of the pay groups, and the calculators were a big help to me in getting my personal regimen set up.  I also highly recommend that people who are taking up a more serious exercise program, visit several of the exercise/activity calorie burn sites and take the average for  how many calories are burned for specific exercises.  That also was very beneficial.  I agree that the calculators are just general suggestions and not always accurate for each person; still, I think they can be valuable aids and I still use them on occasion.

Well, maybe I was a bit harsh with the calculators. But what I meant was - don't follow them like gospel. I read many posts here going:

I've been following CC's maintenance level and I'm starving on 1400 calories.

OR I've been trying to lose weight and eating 2500 calories on no exercise...

They're great for a ballpark number, but everyone is different, and metabolism can make a HUGE difference.

I agree 100% with you in that they are just "ball park figures" and each of us are unique in how many calories we need.  They definitely are not gospel and you make a very valid point.  I just think they were really valuable for me at the outset when I began my exercise/diet/weight loss program. 

Here is an example of why I think we should "average" some of the results from "calculators."  Originally as I researched calorie burn, I went to 8 sites to find out how many calories I burn when walking 60 minutes at 3.5 mph on a flat surface.  Of the 8 sites, I got 5 different amounts of calories burned.  Fitnation is always the harshest as far as I can tell on giving the low end of calories burned for certain exercises.

I did read about how calorie burn is arrived at in the laboratory, and it is a rather tricky business of arriving at how many calories are burned in any given activity.