Calorie Maintenance Calculator
Enter the required details to calculate your daily calorie maintenance
Sedentary Lightly Active Moderately Active Very Active Extra Active
Sedentary Lightly Active Moderately Active Very Active Extra Active
Enter your weight, height, age, and activity level into the calculator to determine your daily calorie maintenance.
Calorie Maintenance Calculation Formula
The following formula is used to calculate your daily calorie maintenance.
BMR = 10 * Weight (kg) + 6.25 * Height (cm) - 5 * Age + 5 (Men)
Variables:
- BMR is the Basal Metabolic Rate (calories/day)
- Weight is your weight in kilograms (kg)
- Height is your height in centimeters (cm)
- Age is your age in years
- Activity Level is a multiplier that adjusts the BMR based on how active you are
To calculate your daily calorie maintenance, first determine your BMR using the formula above. Then multiply your BMR by the appropriate activity level factor:
- Sedentary (little or no exercise): BMR * 1.2
- Lightly Active (light exercise/sports 1-3 days/week): BMR * 1.375
- Moderately Active (moderate exercise/sports 3-5 days/week): BMR * 1.55
- Very Active (hard exercise/sports 6-7 days a week): BMR * 1.725
- Extra Active (very hard exercise/sports & physical job): BMR * 1.9
What is Calorie Maintenance Calculation?
Calorie maintenance calculation refers to determining the number of calories you need to consume daily to maintain your current weight. This involves calculating your BMR and adjusting it based on your activity level. Knowing your calorie maintenance helps in managing weight, whether you aim to lose, gain, or maintain your weight.
How to Calculate Daily Calorie Maintenance?
The following steps outline how to calculate your daily calorie maintenance using the given formula.
- First, determine your BMR using your weight, height, and age.
- Next, determine your activity level to find the appropriate multiplier.
- Multiply your BMR by the activity level factor to get your daily calorie maintenance.
- Finally, adjust your calorie intake based on your goals (weight loss, gain, or maintenance).
- After calculating the result, check your answer with the calculator above.
Example Problem:
Use the following variables as an example problem to test your knowledge.
Weight = 70 kg
Height = 175 cm
Age = 30
Activity Level = Moderately Active
FAQ
1. What is Basal Metabolic Rate (BMR)?
BMR is the number of calories your body needs to perform basic life-sustaining functions while at rest, such as breathing, circulation, and cell production.
2. How is calorie maintenance different from BMR?
Calorie maintenance includes the calories required for your BMR plus the calories needed for daily activities and exercise.
3. How often should I use the calorie maintenance calculator?
It’s helpful to use the calculator whenever there is a change in your weight, activity level, or if you want to adjust your calorie intake for weight management.
4. Can this calculator be used for different activity levels?
Yes, you can select your activity level in the calculator to get an accurate estimate of your daily calorie maintenance based on how active you are.
5. Is the calculator accurate?
The calculator provides an estimate of your daily calorie maintenance based on the inputs provided. For precise figures, it’s best to consult a dietitian or health professional.