Enter your age, height, weight, gender, and activity into the maintenance calories calculator. The calculator will display the total calories that need to be eaten to maintain your current weight.
What is maintenance calories?
Maintenance calories is a term used in fitness to describe the number of calories a person needs to consume daily in order to maintain their weight instead of gain or lose weight.
What is maintenance calories based on?
Maintenance calories are based on two factors. The first is BMR, which stands for basal metabolic rate. This is the rate at which a person’s body burns energy at rest. In other words, how many calories you need if you did no physical activity. This is based on your age, weight, gender, and height.
The other factor that maintenance calories are based on is your activity level. The more physical activity you participate in daily, the more calories and energy your body needs. This will increase your daily caloric needs.
Macros for maintenance
Another important thing to keep in mind when eating at maintenance levels is your macros, also known as carbs, fats, and proteins. While in maintenance, keeping your protein high is key to keeping any muscle you have.
FAQ
How do I calculate my basal metabolic rate (BMR)?Your BMR can be calculated using various formulas, such as the Harris-Benedict equation, which takes into account your age, gender, height, and weight to estimate the number of calories your body needs at rest.
Why is it important to know my maintenance calories?Knowing your maintenance calories can help you make informed decisions about your diet and exercise regimen, whether you’re looking to maintain your current weight, lose fat, or gain muscle.
How do activity levels affect maintenance calories?Activity levels significantly impact maintenance calories because physical activity increases the number of calories your body burns. This is why maintenance calories must be adjusted based on your daily activity level.
Can my maintenance calories change over time?Yes, your maintenance calories can change due to factors like aging, changes in weight, muscle mass, or activity levels. Regularly reassessing your maintenance calories can help you stay on track with your fitness goals.
