1. What is Maintenance Calories?

Maintenance Calories (MC) represent the number of calories your body needs to maintain its current weight, taking into account your Basal Metabolic Rate (BMR) and Activity Factor (AF). It's the energy balance point where calorie intake equals calorie expenditure.

2. How Does the Calculator Work?

The calculator uses the maintenance calories formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( AF \) — Activity Factor (multiplier based on activity level)

Explanation: Your BMR represents the calories your body needs for basic functions at complete rest. The activity factor accounts for your daily physical activity level, ranging from sedentary (1.2) to extra active (1.9).

3. Importance of Maintenance Calories Calculation

Details: Knowing your maintenance calories is essential for weight management. To lose weight, you need to consume fewer calories than your MC; to gain weight, you need to consume more. It provides a scientific basis for creating effective diet plans.

4. Using the Calculator

Tips: First calculate your BMR using a BMR calculator, then select your activity level based on your typical weekly exercise routine. Accurate BMR calculation requires knowing your age, gender, height, and weight.

5. Frequently Asked Questions (FAQ)

Q1: How often should I recalculate my maintenance calories?
A: You should recalculate every 4-6 weeks or after significant weight changes (±5kg/10lbs) or changes in activity level.

Q2: Why might my actual maintenance calories differ from the calculation?
A: Individual variations in metabolism, non-exercise activity thermogenesis (NEAT), and the thermic effect of food can cause differences. The calculation provides an estimate that may need adjustment based on results.

Q3: How accurate is the activity factor multiplier?
A: The multipliers are based on population averages. Individual results may vary, so it's best to use the calculation as a starting point and adjust based on your actual weight changes over time.

Q4: Should I eat back exercise calories on top of maintenance?
A: The activity factor already accounts for your exercise routine. You should not add additional calories for exercise when using this calculation for weight maintenance.

Q5: How do I adjust my calories for weight loss or gain?
A: For weight loss, subtract 300-500 calories from your maintenance level. For weight gain, add 300-500 calories. Adjust based on your weekly progress.