Maintenance Calorie Calculator

The Maintenance Calorie Calculator helps you determine your daily caloric needs to maintain your current weight. Using the scientifically validated Mifflin-St Jeor equation, this calculator estimates your Basal Metabolic Rate (BMR) and adjusts it based on your activity level to find your Total Daily Energy Expenditure (TDEE).

Understanding Maintenance Calories

Your maintenance calories, also known as TDEE (Total Daily Energy Expenditure), represent the number of calories your body needs daily to maintain its current weight. This number is based on several factors:

1. Basal Metabolic Rate (BMR): The calories your body burns at rest
2. Physical Activity: Additional calories burned through exercise and daily activities
3. Thermic Effect of Food: Calories used to digest and process food
4. Non-Exercise Activity Thermogenesis (NEAT): Calories burned through everyday movements

The Science Behind the Calculator

This calculator uses the Mifflin-St Jeor Equation, which is considered one of the most accurate formulas for calculating BMR:

For men: $BMR = (10 × weight_{kg}) + (6.25 × height_{cm}) - (5 × age) + 5$

For women: $BMR = (10 × weight_{kg}) + (6.25 × height_{cm}) - (5 × age) - 161$

The BMR is then multiplied by an activity factor to determine your TDEE:

• Sedentary (little/no exercise): BMR × 1.2
• Lightly active (1-3 days/week): BMR × 1.375
• Moderately active (3-5 days/week): BMR × 1.55
• Very active (6-7 days/week): BMR × 1.725
• Extra active (very heavy exercise/physical job): BMR × 1.9

How to Use the Calculator

1. Enter your age (15-120 years)
2. Input your weight in kilograms
3. Provide your height in centimeters
4. Select your gender
5. Choose your activity level
6. Click “Calculate” to see your daily maintenance calories

Understanding Your Results

The calculator provides your estimated daily maintenance calories. This number represents:

• The calories needed to maintain your current weight
• A baseline for adjusting calories for weight goals
• Your estimated daily energy expenditure

Factors Affecting Maintenance Calories

Several factors can influence your maintenance calorie needs:

1. Age: Metabolism typically slows with age
2. Muscle Mass: More muscle means higher caloric needs
3. Sleep Quality: Poor sleep can affect metabolism
4. Hormones: Hormonal changes can impact energy needs
5. Medical Conditions: Certain conditions may affect metabolism
6. Climate: Extreme temperatures can influence caloric needs

Using Your Results

Once you know your maintenance calories, you can:

• Maintain Weight: Consume your maintenance calories
• Lose Weight: Create a moderate deficit (typically 500 calories/day)
• Gain Weight: Add a surplus (typically 300-500 calories/day)
• Plan Meals: Structure your diet around your caloric needs
• Track Progress: Adjust intake based on actual results

Tips for Accuracy

1. Be Honest About Activity: Don’t overestimate your activity level
2. Regular Updates: Recalculate as your weight or activity changes
3. Monitor Results: Adjust based on actual weight changes
4. Consider Variations: Daily needs may fluctuate
5. Track Food Intake: Use a food diary for accuracy

Important Notes

• Results are estimates and may need adjustment
• Individual metabolism varies significantly
• Consult healthcare providers for personalized advice
• Regular monitoring and adjustments are recommended
• Consider tracking both calories and nutrients

When to Recalculate

Recalculate your maintenance calories when:

• Your weight changes significantly
• Your activity level changes
• You start a new exercise routine
• Your age increases significantly
• Your health status changes
• Your goals change

Remember that while this calculator provides a scientific estimate of your maintenance calories, individual needs may vary. Use these results as a starting point and adjust based on your body’s response and weight trends over time.