1. What Are Maintenance Calories?

Maintenance calories represent the number of calories your body needs each day to maintain your current weight, accounting for your basal metabolic rate (BMR) and activity level.

2. How Does the Calculator Work?

The calculator uses the maintenance calories formula:

Where:

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

Explanation: Your BMR represents the calories needed for basic bodily functions, 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 creating effective nutrition plans.

4. Using the Calculator

Tips: Enter your BMR in kcal/day 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 do I calculate my BMR?
A: BMR can be calculated using equations like Mifflin-St Jeor or Harris-Benedict, which consider age, gender, weight, and height.

Q2: What activity factor should I choose?
A: Select based on your typical weekly activity: 1.2 (little/no exercise), 1.375 (light exercise 1-3 days/week), 1.55 (moderate exercise 3-5 days/week), 1.725 (hard exercise 6-7 days/week), 1.9 (very hard exercise/physical job).

Q3: How accurate is this calculation?
A: It provides a good estimate but individual variations exist. Factors like muscle mass, genetics, and NEAT (non-exercise activity thermogenesis) can affect actual calorie needs.

Q4: Should I adjust my calories over time?
A: Yes, recalculate periodically as your weight, activity level, or body composition changes.

Q5: Can I use this for weight loss?
A: Yes, subtract 250-500 calories from maintenance for gradual weight loss (0.5-1 lb/week), or add calories for weight gain.