Best Maintenance Calorie Calculator

Total Daily Energy Expenditure (TDEE) Formula:

\[ TDEE = BMR \times Activity\ Factor \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Calories (kcal/day):

TDEE (kcal/day):

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1. What Is The Best Maintenance Calorie Calculator?

The Best Maintenance Calorie Calculator estimates your Total Daily Energy Expenditure (TDEE) using the scientifically validated Mifflin-St Jeor equation. This represents the number of calories you need to maintain your current weight based on your individual factors.

2. How Does The Calculator Work?

The calculator uses the TDEE formula:

\[ TDEE = BMR \times Activity\ Factor \]

Where BMR (Basal Metabolic Rate) is calculated using Mifflin-St Jeor Equation:

\[ BMR\ (men) = (10 \times weight\ in\ kg) + (6.25 \times height\ in\ cm) - (5 \times age\ in\ years) + 5 \] \[ BMR\ (women) = (10 \times weight\ in\ kg) + (6.25 \times height\ in\ cm) - (5 \times age\ in\ years) - 161 \]

Activity Factors:

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)

3. Importance Of TDEE Calculation

Details: Knowing your maintenance calories is essential for weight management, whether your goal is weight loss, weight maintenance, or muscle gain. It provides a scientific basis for creating effective nutrition 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, use your current measurements and be honest about your activity level.

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 an accuracy of about ±10%.

Q2: Should I eat exactly my TDEE to maintain weight?
A: TDEE provides an estimate. Individual needs may vary, so it's best to use this as a starting point and adjust based on your body's response over 2-3 weeks.

Q3: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (±5 kg) or your activity level changes substantially.

Q4: Why are there different activity levels?
A: Activity levels account for the additional calories burned through exercise and daily movement beyond your basal metabolic rate.

Q5: Can this calculator be used for weight loss?
A: Yes, subtract 500 calories from your TDEE for a safe weight loss of about 0.5 kg per week, or 250 calories for slower, more sustainable weight loss.