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Maintenance Calorie Formula:
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Maintenance calories represent the number of calories your body needs to maintain its current weight, taking into account your basal metabolic rate (BMR) and daily activity level.
The calculator uses the maintenance calorie formula:
Where:
Explanation: The equation accounts for your body's basic energy needs at rest (BMR) multiplied by an activity factor that represents your daily physical activity level.
Details: Knowing your maintenance calories is crucial for weight management, whether your goal is to lose, gain, or maintain weight. It provides a baseline for creating effective nutrition plans.
Tips: Enter your BMR in kcal and select your activity level from the dropdown menu. The activity factor ranges from 1.2 (sedentary) to 2.2 (extremely active).
Q1: What is BMR and how is it calculated?
A: Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest. It can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict equations.
Q2: How do I determine my activity factor?
A: Choose based on your daily activity: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), or Extremely Active (1.9-2.2).
Q3: How accurate is this calculation?
A: It provides a good estimate, but individual variations in metabolism, body composition, and other factors can affect actual calorie needs.
Q4: Should I adjust my calories for weight goals?
A: Yes, to lose weight, consume fewer calories than maintenance; to gain weight, consume more. A deficit/surplus of 500 calories typically results in about 1 lb loss/gain per week.
Q5: How often should I recalculate my maintenance calories?
A: Recalculate every 4-6 weeks or after significant weight changes, as your BMR changes with your weight and body composition.