1. What is Maintenance Calories?

Maintenance calories are the number of calories you need to consume daily to maintain your current weight. This is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that accounts for your daily physical activity level.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor Equation for BMR and multiplies it by an activity factor:

Where:

• \( \text{BMR} \) — Calculated differently for men and women
• \( \text{activity\_factor} \) — Ranges from 1.2 (sedentary) to 1.9 (extra active)

BMR Formulas:

• Men: \( (10 \times \text{weight}) + (6.25 \times \text{height}) - (5 \times \text{age}) + 5 \)
• Women: \( (10 \times \text{weight}) + (6.25 \times \text{height}) - (5 \times \text{age}) - 161 \)

3. Importance of Maintenance Calories

Details: Knowing your maintenance calories helps with weight management. Consuming more than this leads to weight gain, while consuming less leads to weight loss.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. For accurate results, measure your weight and height properly.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate but individual variations exist due to factors like muscle mass and metabolic health.

Q2: Should I eat exactly my maintenance calories?
A: It's a starting point. Adjust based on your weight changes over time.

Q3: How often should I recalculate?
A: Recalculate after significant weight changes (±5kg) or lifestyle changes.

Q4: Does this work for athletes?
A: Very active individuals may need additional adjustments based on their training load.

Q5: Why use NHS recommended method?
A: The NHS uses evidence-based approaches that are validated for the general population.