Food And Nutrition Calculators

Maintenance Calorie Calculator

This maintenance calorie calculator will allow you to calculate the calories your body needs in order to maintain your current weight.

maintenance calorie calculator

Table of contents

Why would I want to know what my maintenance calories are?
How do I calculate my maintenance calories? 
Weight loss maintenance
Macronutrient distribution
How can I calculate my maintenance calories?
Do your maintenance calories change?
What are my recommended daily calories?
What is your level of physical activity?
Is BMR the exact same thing as maintenance calories?

Why would I want to know what my maintenance calories are?

Know your maintenance calories
You can make conscious food decisions. The nutrition facts table for food products can be used to your advantage.
You can manage your weight effectively - it is important to know your baseline weight if you are looking to lose or gain body mass.
You will be able to plan your weight loss/weight gain at a healthy pace.
You will ensure that your body has the energy it needs.

How do I calculate my maintenance calories? 

There are many ways to answer, What are my maintenance calories. Some are very complex and require laboratory work. Others involve the use of fitness trackers, apps, or other equations. There is no one way to estimate energy expenditure. However, we often use it to calculate it. First, we assess your basal metabolic rate. (BMR). Then, we multiply it by the appropriate level of physical activity (PAL).

Weight loss maintenance

Research shows that only 20% of those who have lost weight can maintain a weight loss of 10% over the course of a year. There are several reasons for this, according to the researchers.
History of weight yo-yoing
Disinhibited eating
Binge eating
more hunger;
Negative emotions and stress can lead to eating disorders.
Passive reactions to problems;
Biological Response to Weight Loss.
People who lose weight actually consume less energy than those who were at the same weight before they lost it. All other factors being equal, this means that they will gain weight if they stick to their maintenance calories. Because weight loss affects several components of total energy expenditure, it is impossible to determine how much energy they will require to lose weight. It reduces the basal metabolic rate, non-exercise energy expenditure, and the thermic effect. It is possible to not realize you are moving less. Our bodies try to be more efficient.
If you have recently lost weight, you don't need to worry about it! Knowing the factors that influence weight maintenance will allow you to develop prevention strategies. An effective way to combat this problem is to increase your physical activity.

Macronutrient distribution

You have probably found the daily calorie intake necessary to maintain your weight. But how do you distribute these calories? USDA Dietary Guidelines state that a healthy diet should contain the following macronutrients:
10-35% of energy should be derived from protein.
Energy consumption between 45 and 65% should be from Carbohydrates ;
20%-35% of energy should be from fat

How can I calculate my maintenance calories?

To calculate your maintenance calories:
Count your BMR - basal metabolic rate. That's possible with the Mifflin/St Jeor formula, which requires weight, height, and age.
For women, the formula is:
BMR = 10 x weight (+ 6.25 x height) - 5x age (y - 161 kcal/day)
It is for men:
BMR = 10 * Weight (kg) + 6.25* Height (cm) - 5. * Age (y) + 5. (kcal/day)
Once you have a rough idea of your BMR, multiply that number by your PAL or your level of physical activity. These are some tips to help you estimate your PAL:
1.2 refers to little or no exercise.
For light exercise, 1.4 can be used 1-2 times per week.
For moderate exercise, 2-3 times per week, 1.6
1.75 is for exercising hard 3-5 times per week;
If you have a job that requires physical labor or hard exercise, choose 2.0
Professional athletes will be able to use 2.4
This will give you your daily maintenance calories. If you want to maintain your current weight, you should consume these calories.

Do your maintenance calories change?

The number of calories needed to maintain your current state is called maintenance calories. They don't cause weight loss, weight gain, or weight gain. Two main factors affect the maintenance calories value: basal metabolic rate (BMR) and physical activity level (PAL). A change in either of these factors could cause your maintenance calories value to fluctuate.
The PAL change is quite intuitive. If you exercise more, you'll lose more calories. However, if your body is not moving enough, it will burn more calories. Your BMR depends on your gender, age, genetics, hormone state (especially your thyroid health), and the temperature in your body and the surrounding environment. Our activity levels can be affected by HIIT (high-intensity interval training), which increases our BMR even after we have finished our workout.

What are my recommended daily calories?

Your maintenance calories are the calories you consume to maintain your current weight. You can maintain your weight by eating the right amount of calories and working out in the same manner.
BMR (basal metabolic rate) is multiplied by PAL (physical activity factor) to calculate maintenance calories. The Mifflin–St Jeor formula can be used to calculate your BMR - separately for women and men.
For women, the formula is:
BMR = 10 x weight (+ 6.25 x height) - 5x age (y - 161 kcal/day)
It is for men:
BMR = 10 * Weight (kg) + 6.25* Height (cm) - 5. * Age (y) + 5 (kcal/day)
PAL is the daily activity expressed as a number. It's often estimated at 1.2 to 2.4 if you are a professional athlete.

What is your level of physical activity?

The physical activity level (or PAL) is a number that represents your daily activity level. To find out how active you are, see the table.
PAL| Description
1.2| Little or no exercise
1.4| Light exercise 1-2 times a week
1.6| Moderate exercise 2-3 times/week
1.75| Hard exercise 3-5 times/week
2| Physical job or hard exercise 6-7 times/week
2.4| Professional athlete

Is BMR the exact same thing as maintenance calories?

No. Your basal metabolic rate (BMR) is the minimum amount of calories that your body requires for basic functions like breathing, digestion, and thinking. Maintaining a steady body temperature. If you could lay down in thermal comfort all day, your BMR would equal your maintenance calories. However, since you are moving around, sitting up, standing, and doing other activities, you will need more energy.
Maintenance Calories = BMR + calories burned during any activity
Disclaimer! None of the authors, contributors, administrators, vandals, or anyone else connected with PureCalculators, in any way whatsoever, can be responsible for your use of the information contained in or linked to this article.

Parmis Kazemi
Article author
Parmis Kazemi
Parmis is a content creator who has a passion for writing and creating new things. She is also highly interested in tech and enjoys learning new things.

Maintenance Calorie Calculator English
Published: Mon Apr 04 2022
In category Food and nutrition calculators
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