1. What Are Maintenance Calories?

Maintenance calories are the number of calories you need to consume daily to maintain your current weight. This depends on your basal metabolic rate (BMR) and activity level.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( \text{BMR} \) — Basal Metabolic Rate (calories burned at rest)
• \( \text{activity\_factor} \) — Multiplier based on activity level

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 Maintenance Calories

Details: Knowing your maintenance calories is essential for weight management - to maintain, lose, or gain weight. It serves as the baseline for creating any diet plan.

4. Using the Calculator

Tips: Enter your BMR (use a BMR calculator if unknown) and select your activity level. For accurate results, be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: It provides a good estimate but individual variations exist. Track your weight and adjust as needed.

Q2: Should I eat exactly my maintenance calories?
A: This is a starting point. Adjust based on your weight goals and how your body responds.

Q3: How often should I recalculate?
A: Recalculate if your weight changes significantly (±10 lbs) or your activity level changes.

Q4: Why does my weight fluctuate even at maintenance?
A: Daily water retention, food volume, and other factors cause normal fluctuations. Look at weekly trends.

Q5: Can I use this for weight loss?
A: Yes, subtract 250-500 calories from maintenance for gradual weight loss (0.5-1 lb/week).