1. What is Maintenance Calorie Calculation?

Maintenance calories represent the number of calories your body needs to maintain its current weight, taking into account your lean body mass and activity level. This calculation helps in creating effective diet plans for weight maintenance.

2. How Does the Calculator Work?

The calculator uses the maintenance calorie formula:

Where:

• \( Lean\ Body\ Mass \) — Total weight minus fat mass (kg)
• \( Activity\ Factor \) — Multiplier based on activity level
• 1.2 — Sedentary (little or no exercise)
• 1.375 — Lightly active (light exercise 1-3 days/week)
• 1.55 — Moderately active (moderate exercise 3-5 days/week)
• 1.725 — Very active (hard exercise 6-7 days/week)
• 1.9 — Extra active (very hard exercise, physical job)

Explanation: The equation calculates basal metabolic rate based on lean body mass and adjusts for daily activity level.

3. Importance of Maintenance Calories

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 calorie-controlled diets.

4. Using the Calculator

Tips: Enter your weight in kilograms, body fat percentage, and select your activity level. Ensure accurate body fat measurement for best results.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: This formula provides a good estimate, but individual variations in metabolism may affect actual calorie needs.

Q2: How often should I recalculate my maintenance calories?
A: Recalculate every 4-6 weeks or whenever your weight, body composition, or activity level changes significantly.

Q3: What's the best way to measure body fat percentage?
A: Methods include DEXA scans, bioelectrical impedance, skinfold calipers, or bod pods. Consistency in measurement method is key.

Q4: Should I eat exactly at maintenance calories?
A: Maintenance calories are a target range. Most people will maintain weight within ±200 calories of their calculated maintenance level.

Q5: How does muscle mass affect maintenance calories?
A: Muscle tissue is metabolically active, so higher lean body mass increases your maintenance calorie requirements.