1. What is Maintenance Calories?

Maintenance calories represent the number of calories your body needs to maintain its current weight, taking into account your basal metabolic rate (BMR) and daily activity level.

2. How Does the Calculator Work?

The calculator uses the Maintenance Calories formula:

Where:

• \( \text{BMR} \) — Basal Metabolic Rate (kcal/day)
• \( \text{Activity Factor} \) — Multiplier based on activity level (dimensionless)

Activity Factor Values:

• Sedentary (little or no exercise): 1.2
• Lightly active (light exercise 1-3 days/week): 1.375
• Moderately active (moderate exercise 3-5 days/week): 1.55
• Very active (hard exercise 6-7 days/week): 1.725
• Extra active (very hard exercise & physical job): 1.9

3. Importance of Maintenance Calories Calculation

Details: Calculating maintenance calories is essential for weight management, whether your goal is to lose, gain, or maintain weight. It helps create appropriate calorie targets for your fitness goals.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your activity level from the dropdown menu. BMR must be greater than 0.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my BMR?
A: BMR can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict equations, which take into account age, gender, height, and weight.

Q2: What if my activity level changes?
A: You should recalculate your maintenance calories whenever your activity level significantly changes to ensure accurate calorie targets.

Q3: How accurate is this calculation?
A: While this provides a good estimate, individual variations in metabolism and activity patterns may affect actual calorie needs.

Q4: Should I use this for weight loss?
A: Yes, subtract 250-500 calories from your maintenance calories to create a calorie deficit for weight loss, or add calories for weight gain.

Q5: How often should I recalculate?
A: Recalculate every 4-6 weeks or whenever your weight, activity level, or body composition changes significantly.