Calculator For Maintenance Calories

Harris-Benedict Equation:

\[ \text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age} + 5 \text{ (men)} \] \[ \text{TDEE} = \text{BMR} \times \text{activity factor} \]

Gender:

Weight:

Height:

Age:

years

Activity Level:

BMR (Basal Metabolic Rate):

TDEE (Maintenance Calories):

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1. What is a Maintenance Calories Calculator?

Definition: This calculator estimates your daily calorie needs (TDEE) using the Harris-Benedict equation based on your gender, weight, height, age, and activity level.

Purpose: It helps individuals determine how many calories they need to maintain their current weight based on their metabolic rate and activity level.

2. How Does the Calculator Work?

The calculator uses the Harris-Benedict equation:

\[ \text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age} + 5 \text{ (men)} \] \[ \text{TDEE} = \text{BMR} \times \text{activity factor} \]

Where:

\( \text{BMR} \) — Basal Metabolic Rate (calories/day at rest)
\( \text{TDEE} \) — Total Daily Energy Expenditure (maintenance calories)
Activity factors range from 1.2 (sedentary) to 1.9 (extra active)

Explanation: BMR represents the calories your body needs at complete rest. TDEE multiplies this by your activity level to estimate total daily needs.

3. Importance of Maintenance Calories

Details: Knowing your maintenance calories helps with weight management - eating more leads to weight gain, eating less leads to weight loss.

4. Using the Calculator

Tips: Enter your accurate weight, height, age, gender, and select your typical activity level. For best results, use measurements taken in the morning.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR is calories burned at complete rest, while TDEE includes all daily activities and exercise.

Q2: How accurate is this calculator?
A: It provides a good estimate (±10%) for most people, but individual metabolism can vary.

Q3: What if I'm between activity levels?
A: Choose the lower level if unsure - it's better to underestimate than overestimate activity.

Q4: How often should I recalculate?
A: Recalculate every 10-15 lbs of weight change or if your activity level changes significantly.

Q5: Why different formulas for men and women?
A: Men typically have more muscle mass which increases metabolic rate, hence the different constants.