1. What Is Weight Maintenance Calories?

Maintenance calories, also known as Total Daily Energy Expenditure (TDEE), represent the number of calories your body needs to maintain your current weight. This includes calories burned through basal metabolic rate (BMR) and physical activity.

2. How Does The Calculator Work?

The calculator uses the Mifflin-St Jeor equation to estimate BMR and then applies an activity multiplier:

Where BMR is calculated as:

• For men: \( BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \)
• For women: \( BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \)

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 TDEE; to gain weight, consume more. This calculation helps create effective diet plans and achieve fitness goals.

4. Using The Calculator

Tips: Enter your weight in kg, height in cm, age in years, select your gender and activity level. Be honest about your activity level for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor equation?
A: It's considered one of the most accurate BMR equations for the general population and is widely used in clinical settings.

Q2: How often should I recalculate my maintenance calories?
A: Recalculate every 4-6 weeks or after significant weight changes (±5 kg) to ensure accuracy.

Q3: What if my activity level changes?
A: Adjust the activity factor accordingly. If you start a new exercise routine, use the appropriate activity level.

Q4: Are there limitations to this calculation?
A: Individual metabolism can vary. This provides an estimate - monitor your weight and adjust based on actual results.

Q5: Should I eat exactly at maintenance calories?
A: For weight maintenance, yes. For weight loss, create a 500-1000 calorie deficit; for weight gain, create a 250-500 calorie surplus.