1. What is Maintenance Calories?

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

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( activity\_factor \) — 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 foundation for any nutrition plan.

4. Using the Calculator

Tips: Enter your BMR (from a BMR calculator) and select your activity level. The calculator will estimate your daily calorie needs to maintain your current weight.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: It provides a good estimate but individual variations exist based on metabolism, body composition, and other factors.

Q2: Should I adjust my calories over time?
A: Yes, recalculate periodically as your weight, activity level, or metabolism changes.

Q3: What if I want to lose or gain weight?
A: For weight loss, consume 300-500 calories below maintenance. For weight gain, consume 300-500 above.

Q4: How do I find my BMR?
A: Use a BMR calculator that considers your age, gender, weight, and height.

Q5: Why does activity level matter so much?
A: Physical activity can significantly increase your calorie needs beyond your basal metabolic rate.