How to Calculate My Maintenance Calories?
Calculating your maintenance calories is crucial for managing your weight. Maintenance calories refer to the number of calories you need to consume daily to maintain your current weight. To determine this, you must first calculate your Basal Metabolic Rate (BMR) and then factor in your activity level using the Total Daily Energy Expenditure (TDEE) formula.
There are multiple methods to calculate your BMR, with the most widely used being the Mifflin-St Jeor Equation:
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Once you have your BMR, multiply it by your activity level to get your TDEE:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (1-3 days of exercise): BMR × 1.375
Moderately active (3-5 days of exercise): BMR × 1.55
Very active (6-7 days of exercise): BMR × 1.725
Super active (athlete-level training): BMR × 1.9
This final number represents your daily maintenance calories. If you eat fewer than this, you’ll lose weight; if you eat more, you’ll gain weight.
Trusted References:
Healthline | Mayo Clinic | Nutrition.org
FAQs on Maintenance Calories
1. What are maintenance calories?
Maintenance calories are the number of calories your body requires daily to maintain your current weight.
2. How can I calculate my maintenance calories accurately?
You can use the BMR and TDEE formula or an online calculator for a quick estimate.
3. Does my maintenance calorie intake change over time?
Yes, it changes based on age, activity level, and body composition.
4. How do I use maintenance calories for weight loss?
To lose weight, eat about 500 calories less than your maintenance level.
5. Are maintenance calories different for men and women?
Yes, due to differences in metabolism, men typically require more maintenance calories than women.
6. Do muscle mass and metabolism affect maintenance calories?
Yes, more muscle mass increases metabolism, requiring higher maintenance calories.
7. Can I use an app to track maintenance calories?
Yes, apps like MyFitnessPal and Cronometer help track daily intake.
8. What happens if I eat more than my maintenance calories?
You will gain weight as the excess calories are stored as fat.
9. Can I calculate maintenance calories without a calculator?
You can estimate them using BMR and TDEE equations manually.
10. Are maintenance calories the same for everyone?
No, they vary based on age, weight, height, and activity level.