How to Calculate Maintenance Calories?

Daily Calories Requirements Calculator

To calculate maintenance calories, an individual need to determine their BMR (Basal Metabolic Rate) and then need to adjust it based on the activity level. On the other hand, counting calories isn’t for everyone, but it can help some people manage their weight. You can simply multiply your current weight by 15 to find out how many calories you need each day. This provides you with the calories required to stay at your current weight if you’re moderately active (like walking or doing light exercise for 30 minutes a day).

For example, if you weigh 155 pounds:
155 × 15 = 2,325 calories per day to maintain your weight.

However,  you will be required to eat fewer calories than that amount to lose weight.

Keep reading to learn more!

How Many Calories Do You Need Each Day?

Everyone’s body is unique, so the calories required to maintain weight can be different for everyone. It generally depends on factors such as your weight, age, body type, height, activity level, and overall health.

First, you need to check if your weight is in the healthy range. This is essential because staying at a healthy weight can lower your risk of numerous health problems, such as diabetes, heart disease, and even certain cancers.

However, if your weight isn’t in the healthy range, you can use an online ideal weight calculator application to set a goal. Then, instead of just trying to maintain your weight, you may need to eat more or fewer calories to reach that goal.

Why do you need of BMR to calculate maintenance calories?

 BMR is the number of calories your body burns at rest. You need to determine your BMR (Basal Metabolic Rate) to calculate maintenance calories, and later adjust it based on your activity level. You can calculate your BMR using the Mifflin-St Jeor equation (most accurate) or the Harris-Benedict equation. Followed by multiply your BMR by an activity factor to calculate your TDEE (total daily energy expenditure), which is the number of calories you need to maintain your current weight. 

1.  Calculate your BMR

Mifflin-St Jeor Equation:

• Men:(10 x weight) + (6.25 x height) - (5 x age) + 5
• Women:(10 x weight) + (6.25 x height) - (5 x age) – 161

Note: Age should be in years, Weight should be in Kg, height in cm

     Harris-Benedict Equation:

• Men:362 + (13.397 x weight) + (4.799 x height) - (5.677 x age)
• Women: 593+ (9.247x weight) + (3.098 x height) – (4.330 x age)

Note: Age should be in years, Weight should be in Kg, height in cm

2.  Determine Your Extent of Physical Activity

• Sedentary: Activity factor will be 1.2 for Little to no exercise.
• Slightly Active: Activity factor will be 1.375 for light exercise, 1-3 days in a week.
• Moderately Active: Activity factor will be 1.55 for moderate exercise, 3-5 days in a week.
• Very Active: Activity factor for Intense exercise, 6-7 days per week is 1.725

3.  Estimate Your Total Daily Energy Expenditure (Maintenance Calories)

To get the Estimation of Your Total Daily Energy Expenditure, multiply your BMR by your activity factor. Hence, result will be your daily calorie intake.
 

What is the Simple Method to Calculate Maintenance Calories?

You can use a calorie calculator if you want to know how many calories you need to maintain your current weight. It offers an estimate based on your age, height, gender, weight, and activity level. This tool can even help you figure out how many calories to eat to either gain or lose weight.

Here's how it works:

• The calculator uses well-known formulas such as Mifflin-St Jeor (the most accurate for most people), Katch-McArdle (best if you know your body fat percentage), and Harris-Benedict.
• These formulas also figure out your BMR (Basal Metabolic Rate), which is the number of calories your body burns at rest.
• Next, your BMR is multiplied by your activity level to figure out how many calories you usually require each day.

For example, if your maintenance calories are 2,500 per day and you eat 2,000 calories daily, you could lose around 1 pound per week (since 3,500 calories = 1 pound of fat).

When calculating maintenance calories for weight loss, here are a few pointers to keep in mind:  

• Don’t cut more than 1,000 calories per day, as it is unhealthy and can slow down your metabolism.
• Losing more than 2 pounds per week may lead to dehydration or muscle loss.
• You should always eat a balanced diet with enough nutrients, even when cutting calories.
• You must avoid extreme diets as they can cause your body to regain fat quickly later on.

Hence, using a calorie calculator and sticking to a healthy eating and exercise plan is the safest way to reach your weight goals.

Why Should I Know My Maintenance Calories?

Knowing your maintenance calories has many benefits that can help you stay healthy and reach your fitness goals:

• It allows you to make smarter food choices. Reading nutrition labels becomes more useful when you know how much protein, fat, and carbs you need.
• You can easily manage your weight better. Knowing your starting point makes it easier to gain or lose weight healthily.
• Enables you to plan your weight goals at a safe and steady pace.

Helps ensure that your body gets the right amount of energy it generally requires to stay healthy and active.
 

What are the Different Types of Calories and Their Effects?

Calories usually come from protein, carbs, fat, and also alcohol (for some people). Not all calories are the same, as the body burns and uses them differently depending on the food. Here is the list of different types of calories and their effects on your body that may help you to maintain your body weight:

• High-calorie foods such as sweets and fried foods have lots of calories in small portions. However, high-calorie items like avocados and nuts are healthy when consumed in moderation. 
• Low-calorie foods such as fruits and veggies fill you up with fewer calories and are suitable for weight loss.
• Empty calories (from candy, soda, or alcohol) provide you with energy but include fewer to no nutrients.
• Chewing food more and eating slowly can help you eat less and burn calories a bit more. Moreover, spicy foods, tea, coffee, and ginger might slightly increase your metabolism.
• Calories from drinks also matter as they can make up over 20% of your daily intake. 
• Therefore, water, black coffee, and tea are better choices than sugary drinks.
   

Additional Tip : Even healthy foods should be eaten in moderation. You must also read labels carefully, and don’t be fooled by “healthy” or “low-fat” labels that hide extra calories or sugar.

Understanding your maintenance calories is a simple but powerful step toward better health and smart weight management. You can plan your meals wisely, make healthier food choices, and work toward your fitness goals more safely by knowing how many calories your body requires each day.

However, you should remember that it's not just about eating less; it's about eating right. You can even use reliable tools like calorie calculators, eat balanced meals, stay active, and avoid extreme diets to maintain a healthy weight and feel your best every day.

Also Read:

→ Which Exercise Burns More Calories

→ Which Has More Calories, Rice or Chapati

→ How Many Calories Burn in 10000 Steps

→ How Many Calories in One Banana

→ How Many Calories Should You Burn in a Day