Calculate Your Maintenance Calories
Understanding Maintenance Calories
Maintenance calories are the exact number of calories you need to consume daily to maintain your current weight. This is your Total Daily Energy Expenditure (TDEE) - the calories you burn through basic bodily functions plus your daily activities.
Why Calculate Maintenance Calories?
- Weight Management: Know exactly how much to eat to stay at your current weight
- Goal Setting: Use as a baseline for weight loss or gain goals
- Metabolic Health: Understand your body's energy requirements
- Nutrition Planning: Create balanced meal plans based on your needs
Factors Affecting Maintenance Calories
Age
Metabolism typically slows by 2-3% per decade after age 30
Gender
Men typically have higher calorie needs due to more muscle mass
Body Composition
More muscle mass increases your metabolic rate
Activity Level
Exercise and daily movement significantly impact calorie needs
Tips for Accurate Results
- Be honest about your activity level
- Track your weight for 2-3 weeks to verify accuracy
- Adjust based on real-world results
- Recalculate when your weight changes by 5+ kg
- Consider metabolic adaptation if dieting long-term
Using Your Maintenance Calories
Once you know your maintenance calories, you can make informed decisions about your nutrition:
- To lose weight: Create a 300-500 calorie deficit
- To gain weight: Add 200-500 calories above maintenance
- To maintain: Eat within 100 calories of your maintenance level