Maintenance Calories Calculator

Mifflin-St Jeor Equation:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + s \] \[ TDEE = BMR \times activity\ multiplier \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

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1. What Is Maintenance Calories Calculator?

The Maintenance Calories Calculator estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. This represents the number of calories your body needs to maintain its current weight based on your basal metabolic rate and activity level.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + s \] \[ TDEE = BMR \times activity\ multiplier \]

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( s \) — +5 for males, -161 for females
\( activity\ multiplier \) — Based on activity level (1.2-1.9)

Explanation: The equation calculates your Basal Metabolic Rate (BMR) - the calories your body needs at complete rest, then multiplies it by your activity level to determine your total daily energy needs.

3. Importance of TDEE Calculation

Details: Knowing your maintenance calories is essential for weight management. It helps determine appropriate calorie intake for weight loss, maintenance, or muscle gain goals.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. Use accurate measurements for best results. Activity levels range from sedentary (1.2) to very active (1.9).

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR is the calories your body needs at complete rest, while TDEE includes all daily activities and represents your total energy expenditure.

Q2: How accurate is the Mifflin-St Jeor equation?
A: It's considered one of the most accurate BMR equations for the general population, with about 10% margin of error.

Q3: Should I eat exactly at my maintenance calories?
A: For weight maintenance, yes. For weight loss, consume 300-500 calories below TDEE. For weight gain, consume 300-500 calories above TDEE.

Q4: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (2-3 kg) or your activity level changes substantially.

Q5: Are there limitations to this calculation?
A: The equation may be less accurate for very muscular individuals, elderly, or those with significantly different body compositions.