1. What is Maintenance Calories Calculation?

The Maintenance Calories calculation estimates daily calorie needs for weight maintenance by multiplying Basal Metabolic Rate (BMR) with an Activity Factor (AF). This helps individuals understand their energy requirements to maintain current body weight.

2. How Does the Calculator Work?

The calculator uses the Maintenance Calories formula:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( AF \) — Activity Factor multiplier

Activity Factor Guidelines:

• 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. It serves as the baseline for creating effective diet plans - consuming more leads to weight gain, consuming less leads to weight loss.

4. Using the Calculator

Tips: Enter your calculated BMR value and select the appropriate activity factor that matches your lifestyle. Ensure BMR is calculated using accurate methods for best results.

5. Frequently Asked Questions (FAQ)

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

Q2: Should I use this for weight loss/gain?
A: Yes, subtract 500 kcal/day for weight loss (~1 lb/week) or add 500 kcal/day for weight gain.

Q3: How often should I recalculate my maintenance calories?
A: Recalculate every 4-6 weeks or after significant weight changes (±10 lbs).

Q4: What if my activity level changes?
A: Adjust the activity factor accordingly to maintain accuracy.

Q5: Are there other factors that affect maintenance calories?
A: Yes, factors like muscle mass, hormones, sleep quality, and stress can influence calorie needs.