Maintenance Calorie Calculator

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What to know about the Maintenance Calorie Calculator 

(Calculator at the end of the Article)


maintenance calorie calculator


We found for you the most accurate and best maintenance calorie calculator that help to know what proportion of  calories per day you need to intake to get insight on how to lose, gain or maintain weight. This remarkable tool uses the Mifflin-St Jeor Equation for BMR to calculate individual caloric intake estimations.

A  accurate maintenance calorie calculator can answer questions like “how do you calculate maintenance calories?”, “how many calories should I eat for maintenance?”, “Can you lose weight on maintenance calories?” and so forth. Before using this maintenance calorie calculator / calorie needs calculator, let we start with the term of ‘calories.’ What you burn over a whole 24-hour period is formed from 3 variables. Those are:


  • BMR (basal metabolic rate)
  • NEAT (non-exercise activity thermogenesis)
  • Exercise


Basal rate (BMR) is what you burn at rest. It’s what you’d burn a day to keep your body functioning and alive. Consider it like this… if you were to remain in bed all day doing nothing, your body would still require a particular amount of energy to function. We tend to equate our activities like training, cardio, and general walking around as what burns calories.

And while those activities do burn calories, our bodies also are burning calories just to remain alive. The sum of your organs require energy from food to function normally. Your brain requires glucose for processing power. Your intestines requires calories to digest food, which it turns into useable energy for later. Your heart needs energy to stay beating. Your bones and skin need energy to repair themselves from everyday cell turnover (cell replication).


calorie needs calculator


Non-Exercise Activity Thermogenesis (NEAT) is expended energy for everything we do which isn’t sleeping, eating or sports-like exercise. NEAT can differ wildly from person to person. you would possibly have two people that are seemingly identical in their daily routine, exercise intensity, muscular build, and eating habits but have differing levels of energy requirements.

Outside of some slight metabolic differences, the quantity of food they have to take care of their weight will often be suffering from their NEAT. and a few people are generally more fidgety than others. Some tap their foot during work, while others hardly move in the least . Some find it incredibly hard to take a seat still, at all.

Some are often perfectly fine vegging out on the couch all day. NEAT can have a drastic impact on your energy expenditure when it doesn’t outright negatively impact your daily routine. For instance, the one that walks a lot, or spends time getting up at regular intervals from their desk to stretch and move around are getting to burn more calories from these activities than someone who is chained to their desk all day.


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This is why people with active jobs (being on their feet all day, those with delivery routes, doing manual labor) can appear to be bottomless pits when it involves their food intake. Deliberate exercise is what you are doing above and beyond your normal daily activities. Things like weight training, cardio, intervals, and sports.



Maintenance Calorie Calculator


What the heck is a TDEE?


All three of those variables structure Total Daily Energy Expenditure (TDEE). Your TDEE is your BMR plus all the opposite activity (NEAT and exercise included). This includes traveling for daily tasks (getting out of bed, brushing your teeth, walking around your house, making food, getting to work, training at the gym, playing frisbee within the park, and everything else you do).

All of that additional activity requires calories for energy. The result: your total energy requirements go up. TDEE is additionally sometimes mentioned as your maintenance calories, which is sensible given what I’ve laid out so far.


What Are Calories?


A calorie is claimed to be as a unit of energy. In nutritional term, calories ask the energy that individuals get from the food and drink they consume, and even the energy they use in physical activity. Remember that everybody needs different amounts of calorie requirements per day because it counting on age, size, and activity levels.

Using the above caloric intake calculator will assist you to calculate your body daily calorie intake needs. Well, calories are mentioned within the nutritional information all food packaging. you’ll find several weight loss programs focus on that reducing the intake of calories.


Types of Calories – These are:


A Small Calorie (cal) – it’s said to be as an amount of energy that required to boost the temperature of 1 (g) gram of water by 1º Celsius (º C). A Large Calorie (kcal) – it’s said to be because the amount of energy required to boost 1 (kg) kilogram of water by 1º C, it’s also referred to as a kilocalorie.

Remember that 1 kcal is adequate to 1,000 cal. Both terms ‘large calorie’ and ‘small calorie’ are frequently used interchangeably; this is often misleading. However, the calorie content that’s listed on food labels refers to kilocalories. A 250-calorie chocolate candy actually full of 250,000 calories.


Fast Facts On Calories


Calories are energy that’s essential for human health, and even the key’s consuming the proper amount of it Every individual requires different amounts of energy per day. It depends on gender, age, size, and activity level In the us (U.S), people consume quite 11% of their daily caloric intake from nutriment Foods that are high in energy but low in nutritional value will provide empty calories.



Maintenance Calorie Calculator



Calorie Calculator


The most significant and best daily maintenance calorie calculator that helps to estimate the amount of daily calories your body must lose, gain, or maintain your weight. The remarkable dependable calculator depends on the “Mifflin-St. Jeor” equation that has been shown to be an accurate way of determining calorie intake needs in several optimistic studies.

Sometimes this tool refers to a base calorie calculator because it calculates calories consistent with BMR or (Basal Metabolic Rates) and activity levels. Note that this not the same as the BMI Calculator.

The “Mifflin-St Jeor” equation that’s employed by our calculator is given below:

For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Note: The “Mifflin-St. Jeor” Equation has been proved to be more accurate than the revised “Harris-Benedict Equation” in determining BMR or BASAL rate .

For those of you, who are looking to lose weight, please keep in mind that it is NOT just about calorie intake when dieting and trying to lose weight. In our article “How much weight can I lose in 3 Weeks” we stressed the importance of hormones for optimal weight loss.


“Caloric intake is just a part of the puzzle when trying to lose weight. What is overlooked by most however, is the importance of hormones and their manipulation for optimal body fat reduction. A way to achieve this, is combining a tried and tested combination of  The Custom Keto Diet together with the natural weight loss supplement Leptitox. Reviews have shown that you can lose up to 9 pounds a week with this combination”.

Subscribe at the end of the article to get exclusive discounts for both systems”.

Update: Due to massive demand we only have few discounts left. Subscribe now the secure the last remaining discounts.

How to calculate:

If you’re wondering to understand how many calories per day your body needs with the assistance of our maintenance calorie calculator, you only need to stick on the subsequent steps:


  • First, you’ve got to enter the enter your age within the designated field
  • Then, you’ve got to pick the gender from the menu
  • Once you entered both above values, then you’ve got to enter your height, it are often either in ft/in or in cm.
  • Very next, you’ve got to enter your weight within the designated field; it are often either in lbs or kg
  • Right after, you’ve got to settle on your activity level from the menu , it can either (Sedentary, Lightly Active, Moderately
  • Active, Very Active, Extremely Active


Once done, finally, you’ve got to hit the calculate button, and therefore the calculator tells what percentage calories do you have to eat each day to take care of weight, mild weight loss, weight loss, extreme weight loss, or weight gain.


how many calories to maintain weight


Calories and Health


In fact, the physical body needs calories to survive. No doubt, without energy (calories), the cells within the physical body would die, the lungs and heart would stop, and even the organs wouldn’t be ready to perform the essential processes for surviving.

People consume this energy from different foods and drinks. If individuals consumed only the amount of calories needed per day, then little question they might probably have healthy lives.

Optimistic studies reveal that calorie consumption that’s too high or too low will eventually cause health problems. confine mind, the amount of calorie in food reveals what proportion P.E. they contain.

However, it’s not only calories that are important, but hormones as well if you want to lose weight the healthy way. The calorific values of the three main components of food are given below:


  • 1 g of carbohydrates contains 4 kcal
  • 1 g of protein contains 4 kcal
  • 1 g of fat contains 9 kcal


For Example – How a individual would get calories from one cup of huge eggs, weighing 243 g, here is the calculation: Fat: 23.11 g 23.11 g x 9 kcal = 207.99 kcal Protein: 30.52 g 30.52 x 4 kcal = 122.08 kcal Carbohydrate: 1.75 g 1.75 x 4 kcal = 7 kcal Well, 243 g of a raw egg loaded with 347 kcal – 122 kcal from protein, carbohydrate provides 7 kcal, and 208 kcal is taken from fat.


About Daily Requirements


The U.S government states that:


  • The average man needs 2,700 kcal average calories per day
  • The average women need 2,200 kcal per day


No doubt, people have different metabolisms that burn energy at different rates; some individuals have a more active lifestyle than others, so nobody requires an equivalent number of calories every day . The recommended calories per day counting on several factors like:


  • Overall General Health
  • Physical Activity Demands
  • Sex
  • Weight
  • Height
  • Body Shape



Maintenance Calculators + Activity Levels


calorie needs calculator


If you’ve ever used a BMR calculator while trying to work out your maintenance intake, they typically have multipliers for you to use. and that they tend to read something as follows… In order to work out your maintenance calories, multiply your BMR by the amount below:


  • Sedentary (little to no exercise) | 1.2
  • Low exercise (1-3 days of exercise per week) | 1.35
  • Moderation in exercise (4-5 days of exercise per week) | 1.5
  • High Volume exercise (6-7 days of exercise per week) | 1.6
  • Extreme exercise (marathon or twice daily training sessions) | 1.75


Depending on what resources you employ , the language will vary somewhat, but how does this translate to real-world levels of activity? Are you sedentary if you sit all day long?


What if you are doing yoga a couple of times per week? Still sedentary or are you now within the light exercise category? But how does it look if you weight train 3 days per week but have an office job? What then? It can all get really confusing, so I’m getting to lay it all out for you here in easy-to-understand terms.




And not just quite that. It’s a start line to assist you get headed within the right direction. So don’t get upset if the calculations (or the calculator below that I had made for you) are somewha toff supported what you recognize to be your caloric requirements from your own experience with tracking your nutrition and weight over time.

Here’s the way to establish your maintenance calories the manual way, without counting on a calculator.


Step 1: Determine the activity level from the figures below


  • Sedentary: quarter-hour or less of daily exercise (anything goes) with a desk job | 12
  • Low Active: 1-2 hours of weights and/or cardio exercise per week | 13.5
  • Moderation Active: 3-5 hours of weights and/or cardio exercise per week | 15
  • High Active: 6-7 hours of weights and/or cardio exercise per week | 16.5
  • Extreme Active: 7+ hours of weights and/or cardio exercise per week | 17+


Note: Cardio includes anything from walking, running, biking, swimming, yoga, pilates, step aerobics, and therefore the likes.

If you’ve got a rather strenuous job, like construction, or mechanics, or something similar, then you’re likely getting to require more calories for maintenance than laid out .

Step 2: Multiply your total weight in pounds by the activity level modifier above (for metric conversions, take your weight in kilograms x 2.2).

Example: if you’re moderately active, you’d multiply your bodyweight in pounds by 15.

Step 3: Put this into practice and monitor your weight over fortnight . If you gain weight, then you recognize you’re eating above your maintenance intake needs. If you reduce , then you’re eating below your maintenance intake needs. Maintenance is a valuation over time, so it’s best to weigh yourself frequently, a day (or every other day) and take a mean over 14 days.

The rationale for this is often because you’re not getting to weigh an equivalent a day and if you simply weighed yourself twice overnight it’d appear as if you lost or gained weight when actually you’ve maintained.

Example: On one day you weighed in at 190 pounds and day 14 you weighed in at 194 pounds. From those two measurements alone, you’d assume you gained weight.

But if you weigh yourself daily, you would possibly find that some days you weigh 188 et al. you weigh 191. But on the day before you saw the 194, you happened to travel to a barbeque and eat a bunch of wings and burgers, which caused you to retain more water than normal, causing you to weigh a couple of extra pounds once you weighed in.

One more note for accuracy: when weighing yourself, it’s best to try to to it under an equivalent conditions every single day like waking up in the morning in a fasted state.  


Custom Keto Diet combined with Leptitox


Yes, people that want to shed their weight often search for diets that deliver instant results with little inconvenience or sacrifice. Within the last 2 years many dieters have stick with a combination of the Custom Keto Diet combined with Leptitox, and saw amazing results.

This combination can assist by not allowing the body to adapt to the lower calorie environment. An individual on this Combo Diet should have a mixture of both high-calorie and low-calorie days to satisfy an equivalent overall weekly calorie target.




The Maintenance Calorie Calculator or Calorie Needs Calculator can be a helpful tool for estimating your daily calorie intake needs if you want to gain, lose or maintain weight.

However, often times it is overlooked that your daily calorie intake plays only a small part in the sum of action you need to take if you want to lose weight, your hormones are even so if not more important for weight loss than calorie count, and how many calories a day you ingest.


“Don´t rely on calories only, take advantage of diet system combination which are also harnessing the power of your hormones for fat loss like The Custom Keto Diet and Leptitox. Reviews have shown you can lose up to 9 pounds a week with this potent combination”.

Subscribe at the end of the article to get exclusive discounts for both these systems.

Update: Due to massive demand we only have few discounts left, so make sure to subscribe now.

Calories Calculator

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About Cassie Jones

Cassie Jones - author for Weight Loss Journal has lost 45 Pounds in 7 Weeks in the past and has a B.S.c. in Nutrition & Health. Cassie Jones is owner and founder of a Canberra based weight loss clinic. The Goal of Weight Loss Journal is to help other dieters to find a successful, healthy and sustainable path to weight loss, with valuable information and tipps.