Maintain Calorie Calculator





Your daily calorie intake to maintain your weight: calories

Introduction

Maintaining a healthy and balanced weight is an important part of overall well-being. The Maintain Calorie Calculator is a handy tool that can help you determine your daily calorie intake needed to maintain your current weight. By understanding this number, you can make informed decisions about your diet and lifestyle.

Formula

The calculator uses the Mifflin-St Jeor equation, a well-established formula for estimating daily calorie requirements. It takes into account the following factors:

  • Current Weight (in kilograms): Your present body weight.
  • Age: Your age in years.
  • Height (in centimeters): Your height.
  • Activity Level: Your level of physical activity, ranging from sedentary to super active.

The formula computes the daily calorie intake for weight maintenance as follows:

  1. For Sedentary individuals (little or no exercise):
    • Calorie Intake = 10 * weight + 6.25 * height – 5 * age – 161
  2. For Lightly Active individuals (light exercise or sports 1-3 days a week):
    • Calorie Intake = 10 * weight + 6.25 * height – 5 * age + 5
  3. For Moderately Active individuals (moderate exercise or sports 3-5 days a week):
    • Calorie Intake = 10 * weight + 6.25 * height – 5 * age + 100
  4. For Very Active individuals (hard exercise or sports 6-7 days a week):
    • Calorie Intake = 10 * weight + 6.25 * height – 5 * age + 250
  5. For Super Active individuals (very hard exercise, physical job, or training):
    • Calorie Intake = 10 * weight + 6.25 * height – 5 * age + 500

How to Use

Here’s how to use the Maintain Calorie Calculator:

  1. Input your current weight in kilograms.
  2. Enter your age in years.
  3. Specify your height in centimeters.
  4. Choose your activity level from the dropdown list.
  5. Click the “Calculate” button.

The calculator will display your daily calorie intake required to maintain your current weight based on your activity level.

Example

For instance, if your current weight is 70 kilograms, your age is 30 years, your height is 170 centimeters, and you engage in moderate exercise (moderately active), the calculator will estimate that you need approximately 1,967.50 calories per day to maintain your weight.

FAQs

  1. What is a calorie maintenance calculator?
    • A calorie maintenance calculator is a tool that calculates the daily calorie intake required to maintain your current weight based on your activity level.
  2. Why is knowing your calorie maintenance important?
    • Knowing your calorie maintenance helps you make informed decisions about your diet, whether you want to maintain, lose, or gain weight.
  3. What if my activity level changes?
    • If your activity level changes, you can recalculate your calorie maintenance to adjust your dietary and exercise plans accordingly.
  4. Is the Mifflin-St Jeor equation accurate for everyone?
    • While the Mifflin-St Jeor equation is a widely used formula, individual calorie requirements can vary, and it’s important to consider other factors such as metabolism and body composition.
  5. Should I consult a nutritionist for personalized guidance?
    • Consulting a nutritionist or dietitian can be beneficial, especially if you have specific dietary or health-related concerns.

Conclusion

The Maintain Calorie Calculator is a valuable tool for anyone interested in managing their weight. By understanding your daily calorie maintenance, you can make informed choices about your diet and activity level. It’s important to remember that this tool provides estimates, and individual calorie requirements may vary. Seeking professional guidance from a nutritionist or dietitian is recommended for personalized advice.

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