What Are My Maintenance Calories Calculator

Age:
Gender: Male Female
Weight (in kg):
Height (in cm):
Activity Level: Sedentary (little or no exercise) Lightly active (light exercise or sports 1-3 days a week) Moderately active (moderate exercise or sports 3-5 days a week) Very active (hard exercise or sports 6-7 days a week) Super active (very hard exercise, physical job, or training twice a day)
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Understanding your maintenance calories is essential for managing your weight. Whether you want to maintain, lose, or gain weight, knowing your daily calorie needs is the first step. This calculator will help you determine your maintenance calories accurately.

Formula: The calculator uses the Mifflin-St Jeor equation to calculate maintenance calories based on gender, age, weight, height, and activity level. The formula is as follows:

For men: Maintenance Calories = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5

For women: Maintenance Calories = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161

How to Use:

1. Enter your age, gender, weight (in kilograms), height (in centimeters), and select your activity level.
2. Click the “Calculate” button.
3. The calculator will provide your estimated maintenance calories per day.

Example: Let’s say you’re a 30-year-old woman who weighs 65 kg, is 160 cm tall, and has a moderate activity level. The calculator estimates your maintenance calories to be around 1750 calories per day.

FAQs:

1. What are maintenance calories? Maintenance calories are the number of calories your body needs to maintain your current weight and energy levels.
2. Why is it important to know my maintenance calories? Understanding your maintenance calories helps you manage your weight effectively, whether you want to maintain, lose, or gain weight.
3. What is the Mifflin-St Jeor equation? The Mifflin-St Jeor equation is a formula used to calculate basal metabolic rate (BMR) and maintenance calories based on various factors, including gender, age, weight, height, and activity level.
4. What is basal metabolic rate (BMR)? BMR is the number of calories your body needs at rest to maintain basic functions like breathing and digestion.
5. How do I determine my activity level? Your activity level can be determined based on your daily physical activities. Choose the level that best describes your typical daily routine.
6. Can I use this calculator for weight loss or weight gain? While this calculator provides your maintenance calories, you can adjust your calorie intake to lose or gain weight by creating a calorie deficit or surplus.
7. Are there other formulas to calculate maintenance calories? Yes, there are other formulas, such as the Harris-Benedict equation, which can also estimate maintenance calories.
8. Is this calculator accurate for everyone? While this calculator provides a good estimate, individual variations exist. Consulting with a healthcare professional or dietitian is advisable for personalized guidance.
9. How often should I recalculate my maintenance calories? It’s recommended to reassess your maintenance calories if your weight or activity level changes significantly.
10. What factors affect my daily calorie needs other than age, gender, weight, height, and activity level? Other factors like muscle mass, genetics, and medical conditions can influence your calorie requirements.

Conclusion: Knowing your maintenance calories is a fundamental aspect of managing your weight and overall health. This calculator simplifies the process of determining your daily calorie needs based on your individual factors. Remember that this is an estimation, and your body may have unique requirements. Consult with a healthcare professional or dietitian for more personalized advice on your calorie intake and nutrition.