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 following equation:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at complete rest)
• \( Activity\_factor \) — Multiplier based on your activity level (1.2-1.9)

Explanation: Your BMR accounts for calories burned at rest, while the activity factor accounts for additional calories burned through daily activities and exercise.

3. Importance of Calculating Maintenance Calories

Details: Knowing your maintenance calories is essential for weight management - to maintain, lose, or gain weight. It serves as the foundation for any nutrition plan.

4. Using the Calculator

Tips: Enter your BMR (use a BMR calculator if unknown) and select your activity level. The activity factors range from 1.2 (sedentary) to 1.9 (extremely active).

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: It provides a good estimate but individual variations exist. Track your weight and adjust as needed.

Q2: What if I don't know my BMR?
A: Use a BMR calculator that considers your age, gender, weight, and height.

Q3: How often should I recalculate?
A: Recalculate whenever your weight changes significantly or your activity level changes.

Q4: What activity level should I choose?
A: Be honest about your exercise habits. "Moderately active" typically means exercising 3-5 times per week.

Q5: Why is my maintenance calories higher/lower than expected?
A: Many factors affect metabolism including muscle mass, genetics, and NEAT (non-exercise activity thermogenesis).