1. What is the Maintenance Calories Formula?

The Maintenance Calories formula calculates the number of calories needed to maintain current body weight based on Basal Metabolic Rate (BMR) and activity level. It provides an estimate of daily energy expenditure for weight maintenance.

2. How Does the Calculator Work?

The calculator uses the Maintenance Calories formula:

Where:

• \( \text{BMR} \) — Basal Metabolic Rate (kcal/day)
• \( \text{Activity Factor} \) — Multiplier based on activity level (dimensionless)

Activity Factor Values:

• Sedentary (little or no exercise): 1.2
• Lightly Active (light exercise 1-3 days/week): 1.375
• Moderately Active (moderate exercise 3-5 days/week): 1.55
• Very Active (hard exercise 6-7 days/week): 1.725
• Extra Active (very hard exercise, physical job): 1.9

3. Importance of Maintenance Calories Calculation

Details: Calculating maintenance calories is essential for weight management, whether maintaining current weight, losing weight (calorie deficit), or gaining weight (calorie surplus). It helps create personalized nutrition plans.

4. Using the Calculator

Tips: Enter BMR in kcal/day and select appropriate activity factor based on your lifestyle. Both values must be valid (BMR > 0, activity factor > 0).

5. Frequently Asked Questions (FAQ)

Q1: What is BMR and how is it different from maintenance calories?
A: BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. Maintenance calories include BMR plus calories burned through daily activities and exercise.

Q2: How accurate is this calculation?
A: This provides a good estimate, but individual variations exist. Factors like muscle mass, genetics, and metabolism can affect actual calorie needs.

Q3: Should I use this for weight loss?
A: Yes, subtract 500-1000 calories from maintenance calories for safe weight loss of 0.5-1kg per week. Consult a healthcare professional for personalized advice.

Q4: How often should I recalculate my maintenance calories?
A: Recalculate when your weight changes significantly (±5kg), activity level changes, or every few months to account for metabolic adaptations.

Q5: Are there limitations to this calculation?
A: This formula provides estimates and may not account for individual metabolic differences, medical conditions, or extreme body compositions.