Average Maintenance Calories Calculator

Maintenance Calories = average TDEE over population

\[ Maintenance\ Calories = Average\ TDEE\ over\ population \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Maintenance Calories:

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1. What Are Maintenance Calories?

Maintenance calories represent the average number of calories your body needs each day to maintain your current weight, based on your Total Daily Energy Expenditure (TDEE). This includes your basal metabolic rate plus calories burned through daily activities and exercise.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then applies an activity multiplier:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \ (for\ men) \] \[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \ (for\ women) \] \[ Maintenance\ Calories = BMR \times Activity\ Multiplier \]

Activity Multipliers:

Sedentary (little or no exercise): 1.2
Light (exercise 1-3 days/week): 1.375
Moderate (exercise 3-5 days/week): 1.55
Active (exercise 6-7 days/week): 1.725
Very Active (hard exercise daily): 1.9

3. Importance of Maintenance Calories

Details: Knowing your maintenance calories is essential for weight management. To lose weight, consume fewer calories than your maintenance level; to gain weight, consume more. This provides a scientific basis for creating effective diet plans.

4. Using the Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, select your gender and activity level. For accurate results, be honest about your activity level and use recent measurements.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for the general population, with accuracy around ±10% for most people.

Q2: Why might my actual maintenance calories differ?
A: Individual variations in metabolism, body composition, genetics, and non-exercise activity thermogenesis (NEAT) can cause differences from calculated values.

Q3: How often should I recalculate my maintenance calories?
A: Recalculate every 4-6 weeks if your weight changes significantly, or if your activity level changes substantially.

Q4: Can this calculator be used for weight loss?
A: Yes, subtract 300-500 calories from your maintenance calories for a safe weight loss of 0.5-1kg per week.

Q5: Are there people who shouldn't use this calculator?
A: Those with significantly above-average muscle mass, pregnant women, or people with certain medical conditions may get less accurate results.