1. What is Maintenance Calories?

Maintenance calories represent the number of calories your body needs to maintain your current weight, taking into account your basal metabolic rate (BMR) and daily activity level. This calculation is specific to males and uses the Mifflin-St Jeor equation.

2. How Does the Calculator Work?

The calculator uses the Maintenance Calories equation:

Where:

• \( weight \) — Body weight in kilograms (kg)
• \( height \) — Height in centimeters (cm)
• \( age \) — Age in years
• \( activity\ factor \) — Multiplier based on activity level

Activity Factors:

• Sedentary (little or no exercise): 1.2
• Lightly active (light exercise 1-3 days/week): 1.375
• Moderately active (moderate exercise 3-5 days/week): 1.55
• Very active (hard exercise 6-7 days/week): 1.725
• Extra active (very hard exercise & physical job): 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 calculation provides a starting point for creating personalized nutrition plans.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level based on your weekly exercise routine. For accurate results, use precise measurements and be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: Why is this calculator specific to males?
A: Men and women have different metabolic rates due to variations in body composition and hormones. This equation uses coefficients specifically calibrated for males.

Q2: How accurate is this calculation?
A: The Mifflin-St Jeor equation is considered one of the most accurate for estimating BMR. When combined with appropriate activity factors, it provides a good estimate of maintenance calories for most individuals.

Q3: Should I adjust my calories if I want to lose or gain weight?
A: Yes, for weight loss, reduce your calorie intake by 300-500 calories below maintenance. For weight gain, increase by 300-500 calories above maintenance.

Q4: 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.

Q5: Are there limitations to this calculation?
A: This is an estimate and may not account for individual variations in metabolism, muscle mass, or specific health conditions. It's best used as a starting point that can be adjusted based on results.