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 physical 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

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: Knowing your maintenance calories is essential for weight management - whether you want to maintain, lose, or gain weight. It provides a baseline for creating effective nutrition plans.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your appropriate activity level from the dropdown menu. Make sure to use an accurate BMR value for best results.

5. Frequently Asked Questions (FAQ)

Q1: What is BMR and how is it different from maintenance calories?
A: BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest, while maintenance calories include your activity level and represent total daily energy expenditure.

Q2: How often should I recalculate my maintenance calories?
A: You should recalculate whenever your weight changes significantly (5+ lbs), your activity level changes, or every 2-3 months to account for metabolic adaptations.

Q3: Why might my actual maintenance calories differ from the calculation?
A: Individual variations in metabolism, non-exercise activity thermogenesis (NEAT), and the accuracy of your BMR calculation can affect the results.

Q4: How accurate are activity factor multipliers?
A: They provide good estimates for most people, but individual variations exist. The multipliers are based on population averages and may need adjustment for your specific circumstances.

Q5: Can I use this calculation for weight loss or gain?
A: Yes, this calculation gives you your maintenance level. For weight loss, create a calorie deficit below this number. For weight gain, create a calorie surplus above this number.