1. What Are Maintenance Calories?

Maintenance calories represent the number of calories you need to consume daily to maintain your current weight, based on your basal metabolic rate (BMR) and activity level.

2. How Does the Calculator Work?

The calculator uses the maintenance calories equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( Activity\_factor \) — Multiplier based on activity level (1.2 to 1.9)

Explanation: The equation accounts for your body's energy needs at rest (BMR) multiplied by an activity factor that represents your daily physical activity level.

3. Importance of Accurate Calculation

Details: Knowing your exact maintenance calories is crucial for weight management, whether your goal is to lose, gain, or maintain weight.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your activity level. For accurate results, use a recent BMR measurement or calculation.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my BMR?
A: BMR can be measured in a lab or estimated using equations like Harris-Benedict or Mifflin-St Jeor based on age, gender, weight, and height.

Q2: What activity factor should I choose?
A: Select based on your typical daily activity: 1.2 (sedentary), 1.375 (light exercise 1-3 days/week), 1.55 (moderate 3-5 days/week), 1.725 (hard 6-7 days/week), or 1.9 (very hard exercise plus physical job).

Q3: How often should I recalculate?
A: Recalculate whenever your weight changes significantly (±5 kg) or your activity level changes substantially.

Q4: Why might my actual needs differ?
A: Individual variations in metabolism, NEAT (non-exercise activity thermogenesis), and other factors can cause differences.

Q5: Can I use this for weight loss?
A: Yes, subtract 250-500 kcal from maintenance for gradual weight loss (0.25-0.5 kg/week).