Maintenance calories are the calories needed to maintain your current weight, meaning that if you consume this amount, you won't gain or lose weight. To calculate them, you first need to determine your Total Daily Energy Expenditure (TDEE), which includes your Basal Metabolic Rate (BMR) and your activity level. The BMR represents the energy your body requires for essential functions at rest, such as breathing and circulation, while the activity level accounts for calories burned through exercise and daily activities. By adding your BMR to the calories expended during your activities, you can find the total calories needed to maintain your weight, allowing you to adjust your intake based on your health and fitness goals.
Equation of Mifflin-St Jeor:
- Men: TMB = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (year) + 5
- Women: TMB = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
Equation of Harris-Benedict:
- Slightly active: TMB × 1,375
- Moderately active: BMR × 1.55
- Very active: TMB × 1,725
- Super active: TMB × 1.9
- Fat Loss: Consume 10-20% fewer calories than your GEDT.
- Muscle gain: consume 5-10% more calories than your GEDT.
- Protein: 1.6–2.2g per kg of body weight per day.
- Carbohydrates: 3-5g per kg of weight per day, depending on your activity level.
- Fats: 20-30% of total calories for hormonal production and health.