1. What is Maintenance Calories?

Maintenance calories are the number of calories you need to consume daily to maintain your current weight. This calculation is based on your Basal Metabolic Rate (BMR) and activity level.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor Equation and activity multipliers:

Where:

• \( BMR = (10 \times weight\:kg) + (6.25 \times height\:cm) - (5 \times age) - 161 \) (for women)
• \( activity\_factor \) — Multiplier based on activity level (1.2-1.9)

Explanation: The equation accounts for your body's basic energy needs plus additional calories burned through activity.

3. Importance of Maintenance Calories

Details: Knowing your maintenance calories helps with weight management - consume more to gain weight, less to lose weight, or maintain to stay at your current weight.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: Why is this calculator specific to women?
A: Women generally have lower BMR than men due to differences in body composition, so gender-specific equations provide more accurate results.

Q2: How accurate is this calculation?
A: It provides a good estimate but individual variations in metabolism can affect actual calorie needs.

Q3: Should I adjust my calories if I'm trying to lose weight?
A: Yes, subtract 300-500 calories from maintenance for gradual weight loss (0.5-1 kg per week).

Q4: How often should I recalculate?
A: Recalculate every 3-6 months or after significant weight changes (±5 kg).

Q5: What if my weight isn't stable at these calories?
A: Adjust intake by 100-200 calories up or down based on your weight trend over 2-3 weeks.